DEDICATION To John Grimek, who has inspired generations of bodybuilders, weightlifters and physical culturists around the world. As always, to Trudi. Thanks for being there!
COPYRIGHT Copyright © 2015 by Brooks D. Kubik and Brooks Kubik Enterprises, Inc. All rights reserved. This book, its cover, and its text, may not be copied, transmitted or reproduced in whole or in part without the express written consent of Brooks D. Kubik and Brooks Kubik Enterprises, Inc. This includes, but is not limited to, electronic copying and transmission of same over the internet or by any other means.
DISCLAIMER The exercises, training routines and advice in this book are intended only for people of normal good health and physical condition. The exercises, training routines and advice in this book may not be for everyone. Always consult your personal physician before beginning this or any other exercise program, and always follow your physician's advice. In no way should this book be used to replace the advice from your personal physician. The author is not a physician, and this book is not and should not be construed as medical advice or as a substitute for medical advice. As with any physical activity, there is always an element of risk for injury when one engages in this or any other exercise program. When practicing the exercises and in applying the routines or advice in this or any other publication, always practice safety, proper technique and common sense. Neither the author, publisher nor copyright holder will assume any responsibility for any accident, injury, illness, loss or damage that may result from following the exercises, routines or advice in this book. The above comments apply to all persons. If you are over the age of 35, significantly overweight or have any medical condition or history of disease
or illness, it is especially important for you to consult with your personal physician concerning this or any other exercise program.
CONTENTS Introduction The Monarch of Muscledom Phase One of Grimek's Training Phase Two of Grimek's Training Phase Three of Grimek's Training Grimek's Handstand Training How Grimek Trained for Weightlifting Stunts and Challenges at the York Gym Grimek Begins his Weightlifting Career Grimek's Physique Stuns the Lifting Fans Grimek Continues His Weightlifting Career Grimek Aims for the Olympic Team Grimek's Training and Lifting After the 1936 Olympic Games Grimek Stars at Bob Hoffman's Birthday Contest The Secret of Grimek's Amazing Flexibility The Senior National Championships of 1938 The North American Weightlifting Championships of 1938
The 1938 World Weightlifting Championships Weightlifting or Bodybuilding? The North American Weightlifting Championships of 1939 The Best Developed Man Contest Back to Lifting - and a World Record! The Senior National Weightlifting Championships of 1940 The Mr. America Contest of 1940 Grimek's Lifting records and Measurements Lifting Around America Grimek's Epic Battle with Karl Norberg Mr. America 1941 The Most Muscular Man in America The Mr. Universe Contest of 1948 The Mr. USA Contest of 1949 The Later Years The Secret of Grimek's Success Joe Berg on the Secret of Grimek's Success The 1000 Exercises Grimek Reveals His "Secrets"
Grimek Answers Your Training Questions Grimek's 90-Day Training Program for Fast Gains The Wrap-Up Further Reading About the Author
WHAT READERS ARE SAYING ABOUT THIS BOOK "The Grimek book is a unique look at how one of history's strongest and best built men trained, before supplements, steroids, etc. It is a testimony to hard work, smart training, and clean living."
Don Graham "I absolutely love your John Grimek book. I read through it four or five time the first go around, and pick it back up every few months. Grimek is one o my personal "iron heroes" and you did a spectacular job on it."
Blake Rosenbaum "John Grimek is one of the all-time legends of the Iron Game. He was instrumental in setting the standard for strength and physical excellence through hard work, sensible training, and proper diet. This book provides an excellent insight into the life and training of this exceptional athlete."
Bob Tabaka "Just finished reading the John Grimek book. Excellent documentary of his training and his life. He was surely the complete package, and is always an inspiration to me. Great job."
Peter Yates "Calling all Dinos! Brooks is too modest to tell you what I am going to tell ou: nobody, and I mean NOBODY, out-researches, out-resources, outwrites, or out-works Brooks Kubik, but especially when it comes to honoring the legends of the Iron Game, number one among all those legends being John Grimek. Listen up, Ironheads! When you buy this "course" (which is an understatement, because it's practically an encyclopedia), you will not only know how to train and why, and how Grimek trained and why, but you will think you know John Grimek and are living in the day and times of The Glow himself! And don't stop there; learn more about Grimek and his compatriots
in the "Legacy of Iron" series. I promise that you will NOT be disappointed."
Paul Murray "Enjoyed the John Grimek book."
Don Van Huizen "I bought your military press book and your book on John Grimek. I am delighted with them – plenty of history, advice, techniques and tips. I am sure if John Grimek could see your book about him he would be very impressed."
H. B. Floyd "I have received your new Grimek book this week along with a couple of your other books and they are fantastic! I will be buying more of your excellent books soon. I never really knew much about the famous lifters of the past like Davis, Grimek, Hepburn etc, but thanks to your work I have really enjoyed learning about them. It is great to have people to admire, who genuinely deserve respect and are living proof of what can be achieved with the correct methods and determination. As you tell us, there are too many 'athletes' around today who use drugs and are more interested in appearance, rather than performance. I have set myself some challenging strength goals, but thanks to your teachings, I know I will achieve them. Keep up the excellent work!"
James Williams "I got my Grimek book in the mail a couple weeks ago and it was amazing. The photos were very cool and inspired me to order some old Strength and Health magazines. A lot of the stuff was helpful with regards to having a more muscular physique and I felt like it was John Grimek talking to me as I read the course."
Austin Voutour "I finished the book on John Grimek and his training. Good book, you did a
good job."
Leonard Isakasson "Thanks a Brontosaurus-Prime-Rib for the new John Grimek book! Tons o inspiration in this one, and I am overwhelmed with ideas for fitting some o this into my present training program!"
Kirk Beebe "Just want to tell you the Grimek book is fantastic. Very well done and inspiring."
Bill Poncetta "Just received the Grimek book today. Great book. Really like the Q and A with John Grimek at the end."
Oliver Sofer
INTRODUCTION "Back in the day" a single man epitomized old-school strength training and muscle building – a man who combined massive muscular development, classic proportions, world-class strength and sheer, raw power in a manner never seen before – or since. His name was John Grimek - and he may have been the greatest all-natural bodybuilder of all time. But John Grimek was more than a bodybuilder. He was an icon. Consider these accomplishments: Grimek won the USA Senior National Weightlifting Championships. Grimek set American records in weightlifting. On more than one occasion, Grimek narrowly missed setting an official World record in the military press. Grimek won the North American weightlifting Championships two times. Grimek defeated the legendary John Davis in weightlifting – and was the last man to do so before Davis embarked on his epic win streak that ran from the 1938 World Championships to the 1953 Senior Nationals. Grimek represented the USA in weightlifting at the 1936 Olympic Games. Grimek represented Championships.
the
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Grimek won the 1940 Mr. America contest. Grimek won the title "America,s Most Muscular Man" at the 1940 Mr. America contest.
Grimek repeated his Mr. America victory by winning the 1941 Mr. America contest. Grimek was so far ahead of his competitors that the AAU passed a rule prohibiting Mr. America winners from entering the contest – a rule passed solely to give competitors other than Grimek a chance to win the title! Grimek won the title "Most Muscular Man in America" – at 36 years of age! Grimek won the Mr. Universe contest in 1948 – when he was 38 years old! At nearly 40 years of age, Grimek came out of retirement to win the Mr. USA title in 1949 – defeating the top bodybuilders of the era, including Steve Reeves, Clarence Ross, and George Eiferman. When Grimek performed tours and exhibitions throughout the United States, he military pressed 285 or 290 pounds at every show – and continental pressed 305 or 315 pounds – at a bodyweight of around 200 pounds! Despite being the most massively muscular man of his era, Grimek could perform a full splits. His posing routine included classic poses, muscle control, hand balancing, planches, handstand push-ups, and tiger bends. Grimek was an expert at many strongman stunts, including card tearing, bar bending, scrolling, chain breaking and ripping telephone books with his powerful hands. Grimek burst into prominence in the early 1930's – and knew, met, competed against, trained with and corresponded with virtually all of the great champions from the Golden Age of Might and Muscle. He was completely familiar with how they trained – and he knew what worked for them, and what didn't work. And while his training methods were uniquely his own, he included tips from Sig Klein, George F. Jowett, Mark Berry, Bob Hoffman, Alan Calvert, George Hackenschmidt and other leaders of old-time physical culture. He was called The Monarch of Muscledom – and if any man deserved the
title, it was John Grimek. Grimek's rise to the top of the Iron Game has been called "The Greatest Physique Story Ever Told" – and it was! Grimek was a member of the York Barbell Club and worked for Strength and Health magazine for many years. In the 1960's, he became the editor of Muscular Development magazine. Through Strength and Health and Muscular Development , Grimek taught old-school physical culture to countless trainees across the world. John Grimek may have inspired more men and boys to start weight training than any other man in history – and his legend lives on. Today, more than 100 years after he was born, John Grimek remains an inspiration to weightlifters, bodybuilders and physical culturists across the globe. All of which means this: if you want to learn how the greatest of old-school champions trained, then this book is for you! So have a seat, sit down, and start reading. You,re in for a real treat. I,m going to tell you about John Grimek,s life, lifting and bodybuilding career. I,m going to tell you how he trained – and how he taught others to train. Here's what we're going to cover: Grimek's Early Training What Grimek Weighed and Measured When He Began Training Grimek's Top Clean and Jerk when He Started To Train Where Grimek Trained Grimek's Training Equipment Did Grimek Do Bodyweight Exercises?
How Grimek Gained Twelve Pounds of Muscle in Two Weeks Training Programs for Beginners Single Sets vs. Multiple Sets Improving the Press Favorite Feats of Strength Lay-offs Developing the Trapezius Reducing the Midsection Building Big Arms Gaining Weight How Often to Train How to Overcome Sticking Points Special Advice for Older Trainees How George Hackenschmidt Trained – and What Grimek Thought About It! Which is Better – Barbells or Dumbbells? The Importance of Rowing Exercises Grimek's Favorite Assistance Exercises for the Press Grimek's Views on Bench Pressing and Incline Pressing
Back Training and Nerve Force The Three Exercises that Turned Grimek Into a Superman Developing and Maintaining Perfect Posture The Importance of Neck Training Forearm and Grip Training Grimek's Favorite Triceps Exercise Grimek's Favorite Type of Curl Grimek's Amazing One-Hand Swing Building Strength and Power Developing Tendon and Ligament Strength Weightlifting vs. Bodybuilding A Training Program for Bodybuilders How Hard to Train How to Train for Weightlifting Competition Grimek's Pyramid Training Did Grimek Use Breathing Squats? Grimek's Diet and Nutrition Secrets Grimek's Favorite Squat Routine
How Grimek Trained to Win the Mr. America Title Thigh Development – Grimek Style! Building the Chest from the Inside Out Exercises, Sets and Reps for Bodybuilding Grimek and the 1001 Exercises Complete Lat Development The Importance of Mind Power "Just Lift It!" Why they Called Grimek "The Glow" Grimek's Use of Muscle Control The Secret of Grimek,s Success What Does 400 Pounds Feel Like? Grimek's Favorite Exercise The Secret of Grimek's Amazingly Fast Gains Effective Training for Older Trainees And much more! So that gives us plenty of exciting material to cover – and plenty of oldschool strength and muscle-building wisdom for you to incorporate into your own workouts and training programs. Are you ready? Let's get going!
THE MONARCH OF MUSCLEDOM It is impossible to overstate John Grimek's impact on strength training, bodybuilding and physical culture. Nor is it possible to overstate Grimek's impact on those who saw him lifting, training or posing. Bob Hoffman once said, "The man's too strong for words." Hoffman was right – but he might have added, "The man's also too perfectly developed for words – too amazingly flexible for words – too massively muscular for words – too dynamic a poser for words – and too great a showman for words." Lest you think Hoffman may have been spreading it on a little thick, picture the following – and imagine what it must have been like to be there. The date is October 29, 1949. The site is the London Palladium. The occasion is the 1949 Health and Strength League Show and Mr. and Miss Britain Contest. John Grimek has travelled all the way from York, Pennsylvania to London to appear as a guest poser at the show. There's a huge crowd, and all of them are waiting to see John Grimek. He's scheduled to be the last feature of the show. They wait patiently. The minutes and hours pass slowly by. And finally, the moment is near. The emcee makes an announcement. Because the hour is late, John Grimek asks that the crowd refrain from applause when he steps onto the posing platform. He wants to move right into his routine. But the crowd can't help themselves. The curtains open, and there he is – the best developed man in the entire world – in his magnificent Victory pose. The audience bursts into wild applause and long, loud cheers. Grimek moves gracefully from pose to pose, displaying his perfect physique from all angles, performing dozens of different poses, including a unique mix
of conventional bodybuilding poses and poses that portray great works of classical sculpture. Grimek has spent thousands of hours working as an artists model, and has an unrivalled knowledge of classical sculpture. He moves effortlessly from back pose to side pose to front pose, holding each pose just long enough to drive the crowd to an ever greater frenzy – and then moving on to the next. He finishes with his famous "Muscle Dance" – using his amazing mastery of muscle control to make his muscles writhe like huge snakes under his skin. The crowd erupts in roars and cheers. No one has ever seen anything like it. And suddenly, it is over. The world's greatest bodybuilder gives a small bow and leaves the stage. But the crowd won't let him go. They scream and beg for more. The curtains part once again, and suddenly, Grimek is standing there, a York Barbell Club t-shirt covering his mighty torso. He looks like he will break through the shirt at any second. He is holding something in his hand. he holds it up silently. It is a ½ inch thick iron rod. Grimek hits the stage with the rod, producing a loud noise, and then drops it to the stage. It lands with a loud thud that reverberates throughout the hall. Yes, the iron bar is definitely genuine. Grimek bends down, picks up the iron bar, and stands tall, a faint smile apparent on his face. He grips the bar tightly, and extends his other arm – and suddenly strikes his extended forearm with a might blow. The crowd gasps. Grimek strikes his forearm with another powerful blow – and this time, the bar bends at a right angle. He seizes the bar in both hands and completes the bend with both hands in front of his chest. He holds the twisted bar up and shows it to the crowd, which roars its approval. Grimek throws the bar to the stage. Grimek places a thick leather belt joined by heavy chain around his chest. The crowd watches closely – and suddenly, with a powerful breath and a hard contraction of his torso muscles, Grimek bursts the chain with muscle power
alone and sends the shattered links flying into the orchestra pit. He repeats the performance with an even thicker chain. Now the orchestra pit is filled with broken links of chain. Ever thoughtful, the master showman is leaving souvenirs for his fans! Grimek now places an ordinary leather dress belt loosely around his chest, and then inhales, taking a huge breath of air, filling his lungs, and stretching the belt tight. He exhales, and the belt is suddenly slack. He holds it up with one hand, and uses the other to pass a bowler hat between the belt and his chest. He then inhales again – and once more, the belt is wrapped around his chest as tight as can be. He leaves the stage. The crowd roars, and he returns. It happens again – and a third time. He ends his performance after the third curtain call, leaving the members of the audience rubbing their eyes in disbelief. They will remember it as the greatest display of physical perfection they have ever seen – or could ever hope to see. And that's the impact of John Grimek. Here, then, is the story of John Grimek – the Monarch of Muscledom!
PHASE ONE OF GRIMEK'S TRAINING John Grimek was born on June 17, 1910 in Perth Amboy, New Jersey. When he was in his early teens, something happened that changed his life – and the entire course of the Iron Game. His older brother, George, purchased a barbell set. Like any younger brother, John wanted to give the barbell a try – but he wasn't allowed to do so! His father and brother believed that barbell training was dangerous for anyone under the age of 21, and in particular, that it would stunt one's growth. John was already short for his age, and so he had strict orders not to use the barbell. And to make sure his younger brother followed instructions, George would chain everything up and lock all the weights together so they couldn't be used! Unable to train with weights, John contented himself with exercises such as chin-ups and pull-ups, hand balancing, "skinning the cat," and similar stunts, as well as the usual sports and games played by boys of his generation. He particularly enjoyed playing baseball, ice-skating and roller-skating. Finally, when he was 18 years old, John was allowed to begin using the barbell. He misread the instruction manual that came with the barbell, and began training every day rather than three times per week. The course said to add weight to the bar every third workout, so John did precisely that – and not surprisingly, he ended up severely over-trained in just a couple of weeks. He went back and reread the instruction manual, and realized that he should limit his training to three times per week. After that, he began to make slow but steady progress. John trained at home, up in the attic. In the winter, it was often too cold to train, and in the summer, it was too hot. So John trained in a hit and miss manner for the couple of years. His equipment consisted of a standard barbell and dumbbell set, along with a plate-loading kettlebell that came with the barbell and dumbbell set. He had no bench and no squat stands. Nothing but the weights.
He trained alone in the early hours of the morning. He worked a 10-hour shift at a local store, starting in the afternoon and finishing at midnight. He then walked home, changed into his sweat suit, pulled out his weights, and began training. He finished his workouts around 3:00 in the morning, put his weights away, and went to bed. That tells you everything you need to know about his dedication and his determination – and about how serious he was about his training! John's early training consisted of ten or twelve exercises, each performed for one set. He followed the Milo Barbell Course, and performed basic exercises such as leg raises, the wrestler's bridge, side bends, one legged calf raises, barbell curls, bent-over barbell rowing, the press behind neck, pullovers, situps, the straddle lift, the deep knee bend on toes, shoulder shrugs, one arm dumbbell presses, the one arm swing (performed with a kettlebell), and the one arm reverse curl (performed with a kettlebell, with the forearm in a gooseneck position). He started with five reps in his upper body exercises, and added one rep every workout until he managed 10 reps – and then added weight and reduced the reps and built back up again. In his lower body exercises, he probably started with 10 reps, and added two reps per workout until he made 20 reps – and then added weight, reduced the reps, and worked back up again. That was standard instruction when Grimek got started in the Iron Game – and even today, it's an excellent way for beginners to train. When he started training, John's physique gave no indication of the strength, power and muscular development that would one day be his. Even at age 18, he weighed only 120 pounds, and could clean and jerk a mere 95 pounds. His measurements in 1929 – taken after his first four months of training, and after gaining ten pounds of muscle – were hardly impressive:
Height: 5 foot five inches Weight: 130 pounds Neck: 14½ inches Chest (normal): 37 inches Waist: 30½ inches Hips: 35½ inches
Thigh: 20¾ inches Calf: 14 inches Biceps: 12¾ inches Forearm: 10¾ inches But once he began training, John made slow but steady progress. In 1931, after three years of training, Grimek sent a letter and some photos to Mark Berry, the editor of Strength magazine and it's sister publication, The Strongman. Berry printed the letter (along with a photo of the young man) in the November 1931 issue of The Strongman. In his letter, Grimek summarized his training and his progress during the first three years of his career: "When I first took up exercise I weighed about 120 and my best lift was about 95 pounds in the two-arm clean and jerk. I took workouts three times weekly and although results seemed slow but encouraging, I continued to practice and my physique kept on improving. The training I followed was the Milo course in bodybuilding. Never did much practice in lifting. My present training still consists of bodybuilding, and perhaps later, when my physique is built up better, I intend to do some lifting.For the last few months, the muscles that I've seen respond mostly are the chest, back and arms. My measurements at present are – neck 16, chest normal 42 ¾, expanded 45 ¼, waist 31, biceps 15 ¼, forearms 12 ½, thighs 23 ½, calves 15 ½. No doubt you'd care to know what I handle in lifting; here are a few lifts I can do correctly. One hand snatch 148, two hands clean and jerk 247 ½, two hands slow press 215, one hand clean and jerk 175, two hands snatch 180, one hand side press 172 ½, one hand bent press 205, one hand military press 110, wrestler's bridge 225, press behind neck 190, jerk behind neck 220. I must say that during the time I exercised my strength almost tripled. My physique improved greatly, and my height also increased, my present height being 5 feet 8 inches and weight 178 stripped." Thus, during his first three years of training (from age 18 to age 21), Grimek made the following gains by training at home with the most basic of equipment:
Height: 5 foot five inches to 5 foot 8 inches Weight: 120 pounds to 178 pounds Neck: 14½ inches to 16 inches Chest (normal): 37 inches to 42¾ inches Waist: 30½ inches to 31 inches Thigh: 20¾ inches to 23½ inches Calf: 14 inches to 15½ inches Biceps: 12¾ inches to 15¼ inches Forearm: 10¾ inches to 12½ inches Clean and jerk: 95 pounds to 247½ pounds
PHASE TWO OF GRIMEK'S TRAINING At the time he printed Grimek's letter and photo, Mark Berry was promoting heavy leg training to gain strength and muscular bodyweight throughout the entire body (i.e., what we would now call the traditional "breathing squat" program). Grimek's thigh development was exceptional, and Berry assumed that it was the result of plenty of heavy squats. He also seized on Grimek's statement concerning recent gains in upper body development as proof of his theory that leg training would cause gains in strength and muscle throughout the body. In this regard, Berry wrote: " For a fellow who hasn't specialized on lifting, young Grimek gives excellent promise. Kindly note his legs, then his statement that lately his chest, back and arms are responding mostly. That is the one point I am continually trying to put over. I shall continue to emphasize the necessity of heavy leg exercise and the efficiency of such work in leading to improvement of the body in general." Thus, Berry used the young Grimek as proof of the effectiveness of his "breathing squat" program – and from that day forward, many have believed that the Grimek physique was the result of heavy squatting. It's something I've read many times, and something I believed for many years. But is it true? Yes and no. Yes, it is TRUE that Grimek did lots of leg training during the first few years of his career. But it is NOT TRUE that Grimek relied exclusively, or even primarily, on heavy, flat-footed squats, the exercise that Berry promoted as part of his "breathing squat" program. Rather, he used a variety of different exercises. In the August 1952 issue of Strength and Health Grimek revealed the details of his early leg training: " For several years, squats, straddle and deep knee bends were my favorite exercises, which I included in every training period, employing [a] system of increasing weight with decreasing repetitions. Another favorite was half squats and done in this way: Load bar and stand directly in front of it. Squat down and grasp bar, then begin to
straighten legs until bar touches the thigh biceps, lower and repeat. [In other words, Grimek was performing a partial straddle squat.] Back must be kept straight and the weight raised only until it touches the under part of the thighs. A few reps will convince you how difficult this movement is. It is terrific for the vastus muscles. 12 to 15 reps will make your legs scream when properly done. Stair climbing was another exercise I did when circumstances permitted, while holding dumbbells in the hands. Often I did some one leg squats as a means to acquire better balance and leg strength." So the foundation of the Grimek physique was the result of a variety of different exercises, and not, as Berry suggested and as many still believe, the result of a breathing squat program. But Grimek DID try Berry's limited exercise breathing squat schedule – and he got amazing results from it in a very short period of time. The details appear in a letter from Grimek to Berry, which was published in the March 1933 issue of Strength magazine). In his letter, Grimek gave the following update on his training: "This is just a short note, so I hope you will not mind. I've read so much about you constantly preaching about this squat and a few other exercises which I put into practice for just a couple of weeks and I've gained 12 to 15 pounds. I don't know just why, perhaps it was the big eating over the holidays, but even today (January 10th) I weigh over 196 pounds at my height of 5 feet 8 ½ inches. So if my chances are the same I will convert myself into a heavyweight and weigh about 205 to 210, then I'll train at lifting more seriously. At present I am cleaning and jerking 275, although I can jerk much more and have continentalled and jerked 305; with some serious practice, I can improve some more." This letter gave tremendous support for Mark Berry's limited exercise "breathing squat" program, and led men and boys around the world to give the program a try – especially since Berry later reported that Grimek had gained 12 pounds in ONE week on the breathing squat program, a slight exaggeration that has become firmly engrained as "truth" ever since. It also led many to assume – erroneously – that Grimek had built himself up on the Mark Berry breathing squat program. In fact, as Grimek's two letters clearly prove, Grimek built himself from 120 pounds to around 180 pounds by
following the standard Milo Barbell Company courses (phase one of his training) – and then packed on an additional 12 or 15 pounds by following the breathing squat program for a couple of weeks (phase two of his training). What happened next – in the third phase of Grimek's training – is almost impossible to believe. And although it is well-documented, and has been public knowledge for many years, most Iron Game enthusiasts are not aware of it – and many will not believe it, even though Grimek himself wrote about it at least as long ago as the 1950's, as did others of that era who stated that they got the information directly from Grimek himself.
PHASE THREE OF GRIMEK'S TRAINING By 1933, Grimek had developed a physique so impressive that New York gym owner Sig Klein was describing him as the most muscular man in America. Grimek had begun working as an artist's model, and was in great demand among painters, sculptors and art schools. He posed several times for Albin Polasek, an internationally famous sculptor who worked at the Chicago Art Institute. In fact, Grimek worked as an artist's model at so many colleges and universities, that he once said he obtained the equivalent of a four-year college education just by attending classes and lectures in-between modeling assignments in the art studio! During this period, Grimek worked as an artist's model at Princeton University, where he met Albert Einstein, who moved to Princeton in 1933 to escape Nazi oppression in pre-War Germany. The two men became good friends, and were often seen walking together through the campus. The slightly built Einstein would sometimes say he wished he had muscles like Grimek instead of a brain like Einstein! It was certainly an odd coincidence to find the man with the best physique in the world walking about the Princeton campus with the man who had the greatest mind in the world. At the time, however, there were no bodybuilding contests, so Grimek had no way of establishing formal claim to his unofficial title of "Best Built Man in America." The only type of competition available to him was weightlifting – and thus, sometime in 1933, Grimek did what he had hinted at doing in his second letter to Mark Berry, and began to focus exclusively on weightlifting. And although we now think of Grimek as a bodybuilder (many would say the greatest bodybuilder of all time or the greatest natural bodybuilder of all time), for many years he trained solely for weightlifting competition – NOT for bodybuilding! In the November 1952 issue of Strength and Health (at page 49), Grimek made an astonishing revelation about his training in the 1930's and early 1940's: "During the two years in which I won Mr. America [in 1940 and 1941],
I did not train at bodybuilding at all, in spite of many people thinking I practiced bodybuilding exclusively. As a matter of interest I hadn't done any bodybuilding for eight or ten years prior to those events, and did not begin bodybuilding until 1943, yet I won a number of major events in lifting and physique contests just by practicing lifting. Lifting is an excellent conditioner and bodybuilder!" In the same vein, Jim Murray, the managing editor of Strength and Health, gave the following summary of Grimek's training from 1932 through 1943. This summary appeared in the January 1952 issue of Strength and Health and (as Murray notes) was based on a conversation with Grimek himself: "We recently gleaned some information from John Grimek that will astound the average bodybuilder – and perhaps make him stop and think a bit. J.C.G. told us he did no bodybuilding from 1932 until AFTER he won his Mr. America titles in 1940 and 1941! No kidding, readers, during this time Grimek concentrated on heavy weightlifting. He did a great deal of pressing – especially full pull-ups [i.e., cleans] and presses, cleaning before each press – squat snatching – and clean and jerks. He reached the point where he could make repetition clean and presses with 275 pounds! And it seems to be the consensus that no physique of past or present has ever equaled John's muscular development. How did he ever do it without a lat machine?!" machine?! " And here's something that is even more amazing. Grimek did NO SQUATS during the approximately 12-year period from 1932 through 1943! Grimek believed that his thighs were becoming too big, and wanted to keep them in balance with the rest of his physique, so he stopped doing any direct leg exercises. Again, we know this is true because it comes directly from Grimek himself. In the August 1952 issue of Strength and Health, Health, Grimek stated, " I gave up regular leg work in '32 although they got some work during the ears I was lifting because I employed the squat style. During 1932 I gave up systematic leg exercise for the prime purpose of trying to make my legs smaller." smaller."
GRIMEK'S HANDSTAND TRAINING In addition to his weightlifting workouts, another largely forgotten aspect of Grimek's training contributed greatly to his remarkable physique – and to his strength, including his world-class pressing power. Grimek was an excellent hand-balancer. There are several old photos in Strength and Health Health that show him performing difficult handstands. In one, he is performing a handstand while balanced on a large rock at a beach . In another, he is performing a handstand on top of a set of monkey bars – a dangerous stunt for anyone other than an expert hand-balancer. In the third photo, he is performing a handstand while balancing on the stern of a canoe as it sits in the middle of a river, while 260-pound Bob Hoffman kneels in the back of the canoe to keep it from flipping end over end. In this photo and several others taken at the same time, you can see the current moving, so holding a handstand on the gunwales of the canoe must have been like holding a handstand on a pair of gymnastics rings – an incredibly difficult feat! These photos, combined with the fact that Grimek often performed handstands and tiger bends as part of his posing routine, always made me believe that that he had done plenty of handstand training, and I assumed assum ed that he probably did plenty plenty of handstand handstand pushups and tiger bends at one time or another. (Tiger bends are similar to a handstand pushup, except you bend the arms at the elbows and allow the forearms to touch the floor at the bottom of each rep.) But it was not until very recently that I learned exactly how seriously Grimek trained the two exercises. I'll let him tell you in his own words – this is from an answer to a training question from a Strength and Health Health reader who wanted to know what Grimek thought about handstand pushups: " Handstand press-ups press-up s are a very fine exercise. A number of fellows find this an aid to their pressing. Tony Terlazzo, one of America's best lightweight lifters, was an excellent presser and much of this ability was due to his persistent practice on the lift plus the handstand press-up. After his regular workout he would always finish by placing two boxes near a wall and after getting up in a handstand, do a series of this
exercise. He honestly felt that this exercise contributed as much to his fine pressing ability as anything he did. Repetition presses in handstand involves the muscles of o f the whole upper body, being especially favorable to the arms and shoulders. There was a time when I found it inconvenient to train with weights for nearly two years, but during this time I performed 200 handstand pushups and a nd 200 tiger bends daily, and as a result my shoulders and arms maintained their shape and size and were sharply defined even without weight training. So the handstand repetition press-up is an excellent exercise for developing arms, shoulders, chest and upper back." Did you catch that? No it's not typo – Grimek did two hundred handstand pushups and two hundred tiger bends every day for two years! That's some serious handstand training! No wonder Grimek had such heavily developed shoulders and triceps – and no wonder he was a human pressing machine. Grimek did not give any dates on the two-year period when he was doing handstand pushups and tiger bends every day, but it must have been when he was travelling around the United States and working as an artist's model. There were few gyms in those days, and the college and university weight rooms were often poorly equipped, so he might very well have had to rely on bodyweight training during this period. (Grimek also mentioned that he used to train on the horizontal bar when he was modeling for art classes at Princeton, which suggests that he was practicing gymnastics rather than weightlifting at that period of his life.) Also, handstand pushups and tiger bends were exercises that Grimek might have done throughout the day, in-between modeling sessions. A couple of sets every hour would add up! Moreover, Grimek moved to York and began working for Strength and Health Health magazine and training with the York Barbell Club in 1936, and training with weights would hardly have been "inconvenient" at York, given that the gym was located on the second floor of the Strength and Healt h building – directly across from Grimek's office! So Grimek's handstand training was probably done prior to 1936. (Note: Some readers might wonder if Grimek did his handstand training and
tiger bends before he began his weight training program at age 18. I don't believe that was the case. Mark Berry has written that unlike other lifters, Grimek did not do extensive hand-balancing or gymnastics before he began weight training. And Grimek's relatively small and unimpressive measurements when he started training, as well as his best clean and jerk of only 95 pounds, suggest that he was not doing much if anything in the way of hand-balancing before he started his weight work.)
HOW GRIMEK TRAINED FOR WEIGHTLIFTING As noted above, Grimek began training with the York Barbell Club in 1936, and for many years he focused exclusively on weightlifting. He described his training in an article published in the May 1957 issue of the Reg Park Journal, Journal, so we have an excellent idea of exactly what he did and how he trained from 1936 through 1943. Grimek's training followed the pattern of other weightlifters on the York team. The men typically trained three times per week, on Monday, Wednesday and Saturday. They followed the Light/Medium/Heavy system, with Saturday being the heavy day. On their heavy day, the lifters would go as heavy as possible, participate in friendly lifting contests (often making small bets on the outcome), and try for personal records. Once in awhile, the men would perform heavy assistance exercises on Thursday, but usually they rested on Thursday and Friday so they could do their best on Saturdays. Grimek and the other York lifters typically used the following sets and reps on presses, snatches and clean and jerks:
1. Warm-up with a light weight for 1 x 8 – 10 fast reps. 2. Load the bar to 60% of your one rep max and perform five reps. 3. Add weight in ten-pound jumps, doing five reps per set and then dropping to three reps, and then to two reps, as the weight increases. 4. Perform five or six singles. 5. Drop back to 70% or 75% of your top single and perform five rapid presses to build speed and power. If a lifter chose to perform an assistance exercise for the press (e.g., press behind neck, push press, dumbbell press, etc.), he would perform it after finishing his presses. Similarly, a lifter who included supplemental pulling exercises for the snatch (such as rapid deadlifts, high-pulls, or stiff legged snatches) would perform them after finishing his snatch workout.
The York lifters typically performed presses at the beginning of each workout, followed by snatches. The lifters would perform all of their single attempt snatches from the platform, and all repetition snatches from the hang, believing that hang snatching built greater strength, power and speed than performing all of their reps from the platform. ( Note: I know that many modern coaches and lifters would disagree with this approach, so don't bury me in emails about the merits of dead hang snatches. I'm just reporting what Grimek and the other York lifters did back in the 1930's and 1940's.) The lifters sometimes focused on the press and the snatch, and omitted the clean and jerk from their workouts. When they included it, they performed sets and reps similar to what they used for the press and the snatch. Lifters who had trouble with their jerk often performed jerks from squat stands to try to improve that portion of the lift. Grimek was able to jerk 400 pounds from squat stands. He never made this much in competition because his top clean was 345 pounds – a weight that he PRESSED in training! (Grimek noted that the 345 pound press would not have passed in competition under the strict officiating of the 1930's and 1940's, but would have passed under the more liberal officiating of the 1950's.) When Grimek performed the clean and press in training, he performed one clean and one press on each repetition. In other words, he would clean the bar, press it, lower it to the platform, and then clean it again, rather than perform a single clean followed by a series of reps in the press. Presumably, he did this to improve his cleaning ability, since he was stronger in the press than in the clean. He worked up to 275 pounds for reps in the clean and press! Grimek's lifting style differed from that of most other lifters of his era. For one thing, he was an exceptional presser, and could press any weight that he could clean. The most difficult part of the clean and press for him was the clean. Most lifters would power clean the weight before pressing it, but because he could press such heavy weights, Grimek would use a split style clean. At his strongest, he would perform power cleans with weights up to 275 pounds, and perform split style cleans with anything over 275 pounds. But despite splitting for his cleans, Grimek used the squat style of lifting in
the snatch. The squat style is the dominant style in modern weightlifting, but back in the 1930's it was unusual to see a lifter who used the squat style. And it was very unusual to see a man perform split style cleans and squat style snatches. In the clean and jerk, Grimek used a split style clean and a split jerk – although he was so strong that he often did little more than step forward with one foot and heave the bar up, performing more of a push press than a jerk. As noted above, he could perform a rough press with 345 pounds – his top clean – so he was often content to power the bar overhead rather than using a standard split style jerk. For at least a portion of his lifting career, Grimek also performed heavy supports to strengthen his muscles, tendons and ligaments. The heavy supports were performed by hanging a barbell from the ceiling of the York gym (using ropes or chains), loading it up, getting into position, lifting it just an inch or two and then holding it motionless for several seconds. The lifter would lower the bar, and then try to lift and hold it a second time. The focus was on weight, not movement, and the lifters worked up to extremely heavy poundages. It was a crude form of the isometric or isometronic training that became popular in the 1960's following the development of commercial power racks by the York barbell Company and other equipment manufacturers.
The York lifters of the 1930's and 1940's used three positions for their heavy supports:
1. An overhead support that began by getting under the bar as if the lifter was in the bottom position of a split jerk. With his arms locked, the lifter would straighten his legs, move into the finish position of the jerk, and then hold the bar overhead for several seconds. An alternative method of performance was to perform a lockout press, lifting the bar an inch or two and then holding it at arms' length. Grimek was able to handle 800 to 1,000 pounds in this support. 2. A jerk drive support, where the lifter held the bar at his shoulders as if he were about to jerk it. The lifter would bend his knees and dip down an inch or two, and then hold the position for several seconds before returning to the starting position. (Interestingly, as I write this, we are starting to see Chinese weightlifting champions use this exercise with enormous, bar-bending pound ages. It shows you that there's nothing new in the Iron Game.) 3. A one-arm version of the first support. The lifter would alternate arms from set to set when performing the one arm version. Grimek also performed a partial press that he later described as his "secret weapon" for building the military press. In this exercise, Grimek would begin with the bar positioned at the top of his head, and press it to arms' length. Grimek once told Iron Game author Chester Teegarden that he could have pressed 400 pounds if he had continued to do the "press from the top of the head" exercise, but since he knew he would never be able to clean so heavy a weight, he lost interest in the exercise and stopped doing it.
STUNTS AND CHALLENGES AT THE YORK GYM If your head is starting to spin at the idea of the greatest bodybuilder of his generation doing nothing but heavy weightlifting for a period of ten or twelve years, let me add something that may help – or may make your head spin even faster. When Grimek later reported that he did nothing but train for weightlifting from 1933 through 1943, he was focusing on the word "training." While it was true that his formal "training" consisted of nothing but weightlifting, he also performed a wide variety of stunts and challenges. The York lifters loved to dream up unusual lifts and have "challenge contests" – perhaps covering them with a nickel bet – to see who would win bragging rights for the day. Grimek later noted that these contests " provided us with fun and strength-building exercise." The stunts and challenges included bent pressing the famous Cyr dumbbell, bent-pressing other heavy dumbbells and barbells, pinch-gripping a pair of York 45 pound plates with the smooth sides facing outward, lifting a York 45 pound plate by the hub, lifting heavy rails and odd-shaped pieces of metal pilfered from the York foundry, performing heavy swing curls and dumbbell presses, one-arm and two-arm dumbbell presses, one-arm dumbbell presses, the one-hand dumbbell swing, one-hand side presses with a barbell, a curl and press with a heavy dumbbell while sitting on the floor with legs extended, and (strangest of all) performing the two hand barbell clean and press, snatch or even the clean and jerk while kneeling. Grimek was able to clean 280 pounds while kneeling, which remained a record in the York Gym for at least 20 years, and is probably a record to this day!
GRIMEK BEGINS HIS WEIGHTLIFTING CAREER Grimek's first weightlifting contest was the 1934 New Jersey State Weightlifting Championships, held at the Ukranian Sitch Athletic Club in Newark, NJ. The 300 lifting fans that attended the contest fans saw great lifting and fierce battles, but Grimek's appearance on the lifting platform was the highlight of the meet. The thickly muscled powerhouse pressed 220½ pounds, snatched 214½ pounds, and clean and jerked 275 pounds, finishing the day with a three-lift total of 710 pounds. Bob Hoffman's report of the meet in Strength and Health noted that Grimek's 710 pound total "will give ou some idea of the unusual strength possessed by this young man." Little did Hoffman know that the young man in question would change the Iron Game forever, propelling it forward to unimaginable heights! On May 27, 1934 Grimek competed in the USA Senior National Weightlifting Championships at the Ridgewood grove Arena in Brooklyn, NY. Once again, Grimek competed in the Heavyweight class. It was a fivelift contest, with the lifters competing in the one hand snatch, the one hand clean and jerk, the two hands military press, the two hands snatch, and the two hands clean and jerk. Grimek had been working as an artist's model and had not been able to do regular training, and his form was off on the quick lifts. (As noted above, his training probably consisted of little more than handstand pushups and tiger bends.) He started too high and missed all of his one hand snatches, two hand snatches and clean and jerks, and managed a one hand clean and jerk with 176 pounds, which was less than expected for him. He finished the day in fourth place, behind the winner, Bill Good, second place Alf Hoffman and third place Joe Hise (yes, the same Joe Hise who gained 30 pounds in one month and helped popularize the breathing squat for weight gains). But Grimek salvaged some degree of satisfaction from his performance in the two hands military press, where he managed a whopping 242½ pounds. It was the top press of the competition, a new American record in the Heavyweight class, and the highest press ever made by an American lifter in official competition up to that point in time. Moreover, Grimek was light enough to drop weight and compete in the 181-pound class, and at that point
in time, the World record in the press in the 181-pound class was 249½ pounds, held by Arafa of Egypt. Thus, in only his second contest, Grimek's pressing ability clearly rated with the best in the world.
GRIMEK'S PHYSIQUE STUNS THE LIFTING FANS But even in Bob Hoffman's report of the lifting, it was the Grimek physique that overshadowed all else. Hoffman wrote: "John Grimek was present with the huskiest physique we had ever seen. Broad, brown, shapely, terrific is the best way to describe it. He stood out among all those present. Although not racticing the lifts recently and missing some of his attempts he made a new record of 242 in the two arms press." As if to emphasize the point, a photo of Grimek standing in the street outside the arena and flexing his powerful biceps appeared in the very next issue of Strength and Health. The caption read: "John Grimek, one of the strongest men ever developed in America. He has steadily improved in his barbell work for years. At the championships he was more admired for his physique than any other man and established an American record of 242.5 pounds in the Two Arms Press." As a humorous side-note, Strength and Health ran a monthly contest where readers would write in to select their favorite photo from the previous month's issue of the magazine. Amazingly, Grimek's photo finished in fourth place in the voting! Hoffman wrote: "John Grimek is sure to have finished well up in the voting if it were not for the fact that the photo of him which appeared was not very clear. Send us some good photos, John, and I feel sure ou will win first place in one of the contests." (I suppose this is proof that everyone needs a little encouragement every now and then!)
GRIMEK CONTINUES HIS WEIGHTLIFTING CAREER The world next saw Grimek at the 1934 Junior National Weightlifting Championships, held at the German-American Athletic Club in New York City. Grimek tried to drop down to the 181-pound class to set a World record in the press, but failed to make weight by a pound or two. So he lifted with the Heavyweights, where he placed second to 231 pound Alf Hoffman, who won the contest by a mere five and a half pounds on his final clean and jerk. Despite being weakened by the loss of weight, Grimek managed 154 pounds in the one hand snatch, 176 pounds in the one hand clean and jerk, 236½ pounds in the press, 214½ pounds in the snatch, and 280½ pounds in the clean and jerk. Grimek's lifting record in 1934 caused him to be named to the Third Team of a mythical All American Weightlifting Team featured in Strength and Health. Hoffman wrote, "John Grimek of the Shore AC, Perth Amboy, N.J., famous for his wonderful build and great strength, second in the Junior Nationals, is a worthy man to hold down the heavyweight position on the third team." Grimek showed that he more than deserved Hoffman's accolades when he took second place in the Heavyweight class at the 1935 Senior Nationals in Cincinnati, OH. He lifted 143 pounds in the one-hand snatch, 187 pounds in the one-hand clean and jerk and set a new American record in the press with 242 pounds. On his third attempt he pressed 253 pounds, but the lift was not passed. He then snatched 214 pounds and clean and jerked 286 pounds – and made a near miss with 302½ pounds. In his report of the meet, Hoffman noted: " It was an agreeable surprise to see John Grimek. [He] travels around constantly, having little chance to train, never using the same bar bell for long or being in the same city for long. His form could be improved, and his 1072 pound total he made gives the best indication of the great strength in that marvelous, world famous physique of his." Grimek next appeared at the New Jersey State Championships held at the Hartley A.A. in Kearney, New Jersey, where (according to Hoffman's report of the lifting) he was "the big star of the meet with a [three-lift] total o 753½. This [included] a 253 pound press done, so we are informed, in
erfect style. This exceeding the American record of 248 held by himself. Kindly remember that the American heavyweight record was formerly 231 held by the late John Mallo, and John Grimek has pushed it up to its present oint of 253. John is showing constant improvement and if he continues to apply himself as he told me at Cincinnati that he intended to, there will be no keeping him from making the American Olympic team." In addition to setting a new record in the press, Grimek made a personal best in the snatch with 220 pounds and finished the day with a 280½ pound clean and jerk. It was probably his best performance up to that point in time.
GRIMEK AIMS FOR THE OLYMPIC TEAM 1936 was an Olympic year, and Grimek was determined to make the United Sates Olympic Team and compete in the Olympic Games in Berlin. He began training harder and heavier than ever, and in early May, moved to York and began training with the York Barbell Club. It was his first opportunity for regular, consistent training in several years – and his lifting began to improve rapidly, as his results showed over the course of the year. On May 10, 1936 Grimek lifted in the Heavyweight class at the Junior Nationals in Cincinnati, OH. Once again he had tried to get down to the 181pound class, but weighed two pounds heavy, so he competed in the Heavyweight class while weighing only 183 pounds. He did poorly in this contest, pressing only 230 pounds (according to one report – another says he made 242 pounds), missing all of his snatches with 215 pounds, and skipping the clean and jerk. After his poor showing in Cincinnati, Grimek drove back to York with the York lifters and began training with them at York. One week later, on May 17, 1936 Grimek entered the New Jersey State Championships in Newark, New Jersey and walked away with his third New Jersey State Championship. He weighed 200 pounds and lifted in the Heavyweight class, where he pressed 247 pounds, snatched 203 ½ pounds and clean and jerked 269½ pounds. Not his best lifting, but far better than his miserable showing in Cincinnati. On June 14 1936, Grimek lifted in the heavyweight class at the Eastern Olympic Trials at the Miller Stadium in West New York, New Jersey. He finished in third place behind Bill Good and Weldon Bullock, but he did his best lifting up to that point in time. Weighing only 185 pounds, he pressed 253 pounds, snatched 214½ pounds and clean and jerked 301½ pounds – the first time he clean and jerked more than 300 pounds in official competition. But still, he was far from his goal of making the USA Olympic team. Grimek returned to York and continued to train with the York team. Hoffman wrote: "He has spent weeks training with us in York and this has rather
closely paralleled what takes place at the European training camps. Here John has had nothing to do but acquire a coat of tan, sleep, eat and train, and his lifts, with York coaching, have come up rapidly. Yesterday, as this is written, he pressed 265, snatched 230, and clean and jerked 290, which is not nearly his best." And then it happened. On July 4, 1936, in Philadelphia, PA, the home of the Declaration of Independence, Grimek added his own unique fireworks to those that covered the skies over the City of Brotherly Love. At a bodyweight of only 183½ pounds, Grimek won the Heavyweight class at the Senior Nationals and secured the number one position on the Heavyweight class on the Olympic team. He did it with a new American record in the press (a whopping 259½ pounds), a 220 pound snatch and a clean and jerk of 308 pounds. Had he been able to make weight for the 181-pound class, his press would have been an official World record. As Hoffman aptly noted, "The World's record in the light heavy class is 250 ½. Had he been a bit lighter the record would have been at his mercy this day." Thus, Grimek achieved his twin goals of winning the Senior National Championship and qualifying for a berth on the USA's Olympic team. But his hopes for an Olympic medal were virtually nil. Had he competed in the 181pound class, he would have been right up there in contention for a medal – perhaps even a gold medal. And he certainly would have set a new World and Olympic record in the press. But in the Heavyweight class, Grimek was up against a number of outstanding European lifters, including some thickly built powerhouses who outweighed him by nearly 100 pounds. It was impossible for a man as light as Grimek to compete successfully with the Continental giants. Had it been possible to compete at 181, Grimek would have done so – but he had qualified for the Olympic team in the Heavyweight class, and he wasn't allowed to change weight classes. Nevertheless, Grimek acquitted himself well in Berlin. He opened with 253 pounds in the press, and despite ultra-strict officiating, made a perfect lift. He then jumped to 264 pounds and pressed it twice, but was ruled out on each lift. Still, he made the fourth heaviest press of any of the Heavyweights. He snatched a personal best of 231 pounds and clean and jerked 302 ½ pounds. He finished in ninth place, with a total of 786½ pounds. (That total would
have given him fourth place had he competed at 181 pounds – a mere 5½ pounds behind the bronze medalist.) And all this with only six months of regular training after several years of constant travel, inconsistent workouts and long periods where he could do nothing but handstand pushups and tiger bends!
GRIMEK'S TRAINING AND LIFTING AFTER THE 1936 OLYMPIC GAMES After the Olympic Games, Grimek went back to working as an artist's model, and once again, was unable to train on a regular basis for long stretches of time. His lifting suffered as a result, and it proved to be his all-time worst ever year for weightlifting competition. He entered only one contest, the USA Senior Nationals, where he competed in the 181-pound class. On previous occasions when he attempted to drop weight and lift at 181 pounds he had ended up weighing a few pounds too heavy. This time the opposite happened. He weighed in at 176 pounds, far too light for top lifting, and his strength suffered as a result of the excessive weight loss. He opened with a World record attempt of 250 pounds, and pressed it on each of his three attempts – but was red-lighted on each effort. Thus, he bombed out of the competition, and did not even attempt to perform any snatches or clean and jerks. It was a dark day for the Perth Amboy powerhouse. But the power to set a World record in the press was certainly there, as Grimek demonstrated to gym owner Sig Klein in his New York City gym. Grimek surprised Klein by walking into the gym one day, right out of the blue. He removed his coat, said, "Watch this, Klein," and without any sort of warm-up, and still dressed in his street clothes, performed a one-hand military press – for three reps – with a 120 pound barbell! When Klein reported the incident in Strength and Health he noted that the first two reps were "as perfect as possible" and that Grimek " just leaned the least bit sideways on this third press." Klein concluded, " It was the best pressing I have ever seen as far as sheer strength for this type of pressing is concerned ."
GRIMEK STARS AT BOB HOFFMAN'S BIRTHDAY CONTEST And in the meantime, Grimek's physique continued to improve, even with his hectic travel schedule and his irregular training. He appeared as a special guest poser at Bob Hoffman's Birthday Contest held at the York YMCA on November 20, 1938. Alan Carse described Grimek's performance (which closed the show) as follows: "I've seen Grimek often, but each time his matchless physique presents a new thrill. He was at his best this night. There was no posing cabinet, no proper lighting, but Grimek's muscles and rare proportions are so beautiful that he doesn't need lights or the usual posing accessories others demand. There was a constant murmur, constant applause as he went from one breath-taking pose to another. He is a master of muscle control and has more to control than any other man. Heavily muscled, he has smooth, much desired muscles when in repose, he can bring them out like whip cords when he wants to and make them as hard as a block of wood. He has a huge rounded chest and a very slender waist. He pulls this waist in until he looks more like the Ringling circus's 'man without a stomach' than the man without a stomach does himself. His huge, powerful, finely proportioned limbs cannot be described by words. What a sight it was. And then for the first time he offered to illustrate any pose the audience desired. The first request was to show how he posed for the [Strength and Health] cover and then for others of his famous pictures. He showed his flexibility with a full split, [and then] he kept his knees straight [while standing on a box] and touched the box a foot below foot level, he can touch his elbows with his knees stiff. He spent a good half hour on the posing platform and it was something that we will never forget."
THE SECRET OF GRIMEK'S AMAZING FLEXIBILITY The report of Grimek's remarkable posing exhibition made readers clamor for more – more photos of Grimek, more information about his training, and more information about his amazing flexibility and how he developed it. In response, in the February, 1938 issue of Strength and Health, Bob Hoffman revealed Grimek's favorite exercise: the Continental press, in which he could handle close to 300 pounds. (The continental press was a cheating form of the military press, where the lifter could begin by leaning forward, and then thrust his torso forward to drive the bar upward – and then lean back to help get through the sticking point. It was similar to what later became the Olympic press in the 1950's and 1960's.) The March 1938 issue of Strength and Health included an article written by Grimek himself, in which he revealed the secret of his remarkable flexibility. Grimek wrote: "I remember so well when I first started training, the difficulty I had in performing a stiff legged dead lift. I wasn't able to put the weight down on the floor without bending my knees. My entire back and the back o my legs almost screeched and tore with pain when I first tried this lift. And then I used but seventy-five pounds. Later, I advanced to the point of performing this movement with 400 pounds, standing on an eighteeninch box, and touching the weight to the floor after each bend."
Note: Be careful if you try this! As Grimek expressly noted, many trainees are simply not built for heavy training on the stiff legged deadlift, and should limit themselves to no more than 150 pounds or their own bodyweight in the exercise even when they are advanced lifters. And, of course, if you perform elevated stiff legged deadlifts, start with a very slight elevation and increase it gradually and progressively. Do NOT run out and attempt heavy stiff legged deadlifts – or even light stiff legged deadlifts – off an eighteen-inch box just because that's what Grimek eventually worked up to using!
THE SENIOR NATIONAL WEIGHTLIFTING CHAMPIONSHIPS OF 1938 Grimek finished a series of modeling jobs and returned to York for some serious training to prepare for the 1938 Senior Nationals, where Bob Hoffman rated him as one of the favorites to win the 181-pound class. Hoffman wrote: "He pressed 260 in Chicago weighing just a bit over 181. He has been training in York for many months and insists that he will be the man to beat in Chicago. He can do it if he really wants to badly enough." But Hoffman noted that Grimek would have stiff competition from other competitors, including past champion Bill Good, five-time National champion Stanley Kratkowski, fellow York lifter Gord Venables, and a sensational young lifter from New York named John Davis, who was barely 17 years old but boasted competition bests of 249½ in the press, 233 in the snatch and 321 in the clean and jerk. And when the 1938 Senior Nationals rolled into Woonsocket, Rhode Island, the 181-pound class turned out to be a Pier Six brawl – or as Hoffman described it, "a scramble" – with Kratkowski, Grimek and Davis battling back and forth ferociously for top honors. Grimek made the highest press with 250 pounds, and then startled everyone (Hoffman and his York teammates included) by snatching personal records of 230 and 240 pounds, and narrowly missing 250 pounds. He actually had the 250 pounds overhead, but lost his balance as he was standing up with it. Going into the clean and erk, Grimek was in first place with a sub-total of 490 pounds, Davis was five pounds behind with 485 pounds, and the defending champion, Kratkowski, was in third with 475 pounds. Kratkowski opened with 300 pounds. Grimek felt that Davis was his chief threat, and waited to see what Davis would open with. When Davis asked for 315 pounds, Grimek asked for the same weight. Davis made the lift. Grimek cleaned the weight, but it was a struggle – and then missed the jerk. He tried again, with the same result. On his third attempt, he failed to clean the weight – and just like that, he dropped from first to last place in the standings. Davis
went on to miss 330 pounds twice. Thus, his three lift total stood at 800 pounds. Kratkowski then came through with a huge 330 pound lift that gave him a total of 805 pounds and his sixth National championship. It was another bitter disappointment for Grimek, particularly because he had clean and jerked 325 pounds and totaled 825 pounds in training.
THE NORTH AMERICAN WEIGHTLIFTING CHAMPIONSHIPS OF 1938 The 1938 World Championships were to be held in October in Vienna, Austria, and Grimek was determined to make the team. As much as anything, he wanted to travel overseas with his close friend, Steve Stanko, a fellow native of Perth Amboy who also trained at York. Ten years younger than Grimek, Stanko had grown up admiring the older man's strength and muscular development, and now, at age 21, was the USA Heavyweight champion and one of the very strongest men in the world. Hoffman called him "the Big Champ," and it was a fitting name for the heavily muscled athlete. Although he had fallen short of his goal at the Senior Nationals, Grimek had one final chance to make the USA team. The North American Weightlifting Championships were being held in Toronto in August, and would serve as a final try-out for the USA weightlifting team. Kratkowski, Davis and Grimek all entered the contest, with the understanding that the winner would be selected to represent the USA in Vienna. As Hoffman noted in his report of the meet, "John Grimek had really trained for this contest. He wouldn't admit it, but I am sure that he made this great showing almost solely so that he could make the trip to Vienna with his special pal Steve Stanko. John wouldn't want to remain at home while the other lads went overseas. So he lifted like one inspired." After the exciting three-way battle at the Senior Nationals, the lifting fans expected an all out war – and that's exactly what they saw! Kratkowski opened with an easy 215 pounds in the press, jumped to 225 pounds for a second success, and missed 235 pounds. Davis opened with 245 pounds and made a fine lift, and then missed 250 pounds. Great lifting so far – but it was Grimek who delivered the fireworks! Grimek opened with 245 pounds and made an easy lift. He then jumped to 255 pounds and made it – and set a new World record! He called for 260 pounds for his third attempt – and once again made a perfect lift for a second World record! It was what he had been trying to do – and what the lifting
fans had been waiting to see – for many long years. The applause was deafening. When the bar and plates were weighed, they weighed heavy – 261 pounds. But Grimek also weighed heavy. After the weigh-ins, he had gone out for dinner, and when he made his new World record he weighed in at 182 pounds. Under the rules, the lift counted toward his total, but could not be submitted as an official World record. Then came the snatches. Davis opened with 230 pounds and made a good lift. Kratkowski opted for 235 pounds, and also made a success. Grimek chose the same weight, and (in Hoffman's words) "hurled it to arms' length with a speed, strength and skill which showed he meant business." When he lifted in Woonsocket at the Senior Nationals he had made 230, 240 and 250 with a closer grip. He had widened his grip since the Senior Nationals, and it greatly improved his form and his ability to catch and hold the weight in the bottom position of the squat snatch. Grimek missed 245 pounds on his second attempt, and then came back and made it on his third attempt. Davis made 245 on his second attempt, and then umped to 255 and made a beautiful lift on his third attempt. Kratkowski tried 250 pounds for two unsuccessful attempts, and fell far back of the two leaders. Going into the clean and jerk, the subtotals were 505 pounds for Grimek, 500 pounds for Davis, and 450 pounds for Kratkowski. Kratkowski opened the clean and jerk with 280 pounds, and made a good lift. He finished the day with 290 pounds – far below his personal best of 330 pounds. The six-time National champion and two-time member of the USA Olympic team had been working long hours to support his family and his mother, his brother had been very ill, and he lacked the fire he had shown at the Senior Nationals. Hoffman actually wondered if Kratkowski really wanted to leave home and travel to Europe for the World Championships. Davis and Grimek presented no such worries. Both men were on fire. As they had done at the Senior Nationals, they started with 315 pounds in the clean and jerk – the same weight Grimek had missed in three successive tries in Woonsocket. But this time he was not to be denied. He made a strong lift,
and then jumped to 325 pounds on his second attempt. Everyone watched quietly, as Grimek chalked his hands and approached the bar for what would surely be the decisive lift of the competition. With a trip to Europe on the line, Grimek, who had put in "constant practice at jerking," made another strong lift. His total now stood at 830 pounds – the highest total of the year for any 181-pound lifter in the entire world. Davis called for 330 pounds. If successful, he would move into first place. He chalked his hands – approached the bar – and cleaned it. But he missed the erk. He tried again with the same result. Thus, the contest ended with Grimek claiming the coveted title of North American champion, two unofficial World records in the press, the highest total of the year in the 181pound class, and (most important of all) a trip to Vienna. The USA team coaches discussed the lifting, and decided to send two 181pound lifters to Vienna. One of them would be Grimek. And in what proved to be a history-making decision, the other man selected for the team was none other than Brooklyn's John Davis, the runner-up at the senior Nationals and the runner-up at the North American championships. He was young and strong and improving rapidly, and Coach Hoffman hoped to see Davis and Grimek place first and second in the 181-pound class at the World championships. Kratkowski, the winner of the Senior Nationals, stayed home.
THE WORLD WEIGHTLIFTING CHAMPIONSHIPS OF 1938 His victory at the North American may have been the highlight of his lifting career, and placed him in an excellent position to win the World Championship. But once again, as had happened so many times before, Grimek ran into bad luck. Grimek developed a severe case of food poisoning during the voyage to Europe, and arrived in Vienna a mere shadow of his former self. His teammates didn't even think he would be able to lift, but he rested as well as he could and entered the competition determined to give it his all. And then he ran into some of the worst and most one-sided judging in weightlifting history, as the European judges did everything they could to award top honors to the Continental champions, including giving green lights to presses that featured "a convulsion [and] a strong heave combined with a back bend" (all three being grounds for denying the lift), and an even worse effort that caused Grimek to note, "if there ever was a worse press made and assed in competition, this was it!" Grimek opened with 242 pounds in the press, and made a perfect lift. He then pressed 253 but the lift was red-lighted even though his lift was performed in far better style than the lifts that were passed for the Europeans. Grimek tried again – with the same result. In the meantime, John Davis was lifting like a man on fire, and finished with 258 ½ pounds for an official World record and the lead. Grimek was tied for second with Hostin of France, a two-time Olympic gold medal winner. The defending World champion, Halla of Austria, now lifting for the combined German-Austrian team, was in third place with 236½ pounds. Halla, of course, had both the home field advantage and the advantage of lifting for the German-Austrian team. In those dark days of Nazi domination, a European lifting judge would have had to think twice before denying a lift to one of Hitler's favorite athletes. Despite having missed with 209 and 220 in practice, and being handicapped by a wobbly platform that was extremely difficult for squat style snatching, Grimek opened with 236 ½ pounds. He surprised himself by making a beautiful lift, with the bar shooting up like a rocket. He made 247 ½ on his
second attempt, and then tried 253 pounds. Hostin had just lifted that weight in form so bad that when the judges gave him the lift he had to turn away and hide his grin from the crowd. He actually pressed it out the last eight inches! Grimek tried the same weight – 253 pounds – and power snatched it – catching the weight in a half squat and then dropping down a bit before making his recovery. One of the officials gave him the lift, but the other two red-lighted his effort. The Americans protested, but the protest was overruled. Later, it was explained that Grimek had been disqualified for "springing" (an infraction that wasn't even included in the rule-book). In his report of the competition, Grimek commented, "Springing itself would have been a feat in itself with such a weight especially when tried on a platform that wobbled so." The Americans were outraged, but there was nothing that any of them could do – other than young John Davis, who responded by tearing 258½ pounds overhead so fast and in such perfect form that the judges could find no possible basis to deny him the lift. Hostin of France then made another atrocious lift with the same weight, and despite even more of a press-out than his second attempt, received the approval of the judges. Halla then called for 264, and made one of the worst snatches of all time. Grimek reported that not even a blind judge would have passed the lift because Halla's knee hit the platform with an audible thud that "reverberated throughout the Concert hall" where the lifting was held. To compound his fault, he remained in a deep split with his knee touching the platform for several long and obvious seconds before standing up with the weight. According to the rules, the slightest touch of a lifter's knee to the platform was grounds for denying the lift. But the judges nevertheless passed it. Once again, the Americans protested wildly – and even the Austrian crowd, anxious to see their countryman win, booed the decision. But in the end, there was nothing to do. The decision stood, and Halla was credited with 264 pounds. Grimek had no further attempts and could do nothing but shake his head. Davis, however, had one more lift – and he used it by calling for 264 and making a beautiful lift.
After the snatches, the subtotals were as follows: Davis was in first place with 522 ½ pounds, Halla and Hostin were tied for second place with 500 pounds, and Grimek was in fourth place with 489 ½ pounds. Had Grimek received credit for his 253 pound press and 253 pound snatch, he would have been in second place with 506 pounds – and had the Frenchman and the German been denied the lifts that should have been red-lighted, they would have been far behind the two Americans. As it was, though, Grimek had almost no chance of winning a medal. Still, he gave it a valiant effort. Hostin opened with 308 pounds and made it. Halla opened with 313½ and made it. Grimek took the same weight and made a good lift. Davis opened with 319 to cinch the championship – and alarmed the Americans by missing the jerk after an easy clean! "We nearly passed out!" wrote Grimek in his report of the competition. But Davis re-grouped and made the lift on his second attempt. Halla tried 324 and made it, and the bar was loaded to 330 pounds. Halla, Hostin, Davis and an Egyptian lifter named Wassif all called for this weight. The men drew straws to see who would go first. Grimek waited to see what would happen before selecting his next attempt. Hostin went first and missed. Halla tried next – and succeeded. Davis went next – and made the lift. Wassif followed, and missed. That left Davis in first place with a total of 852½, Halla in second place with 830, and Hostin in third place with 819. None of them had any remaining attempts. But Grimek had two attempts to go. He called for 335½ pounds for second place – and although sorely discouraged by the events of the day and frustrated by the judging, he gave it a try. But it not his best effort. He himself described the lift as only "half-hearted." He missed the clean and did not attempt to squat under the bar. Still, he had one more lift – and this time, he gave the bar a vicious pull. He tore it off the platform and squatted beneath it – and it seemed as if he would make the lift with power to spare – but the uneven, wobbling platform rocked and swayed – the bar tipped to the side – and he was forced to drop the weight.
Grimek finished with a total of 803 pounds and fourth place. Had he made the same 830 pound total he made when he won the North American championships, he would have tied Halla for second place – and had it not been for the food poisoning, he might have challenged John Davis for first place. Instead, he was left with the honor of being one of only two men to ever defeat John Davis in international competition. After his victory at the World Championships, Davis was became the preeminent weightlifter of the era, winning six-World championships and two Olympic gold medals during a remarkable winning streak that ran from 1938 until 1953, when Doug Hepburn defeated an injured Davis at the World Championships. That's not bad for a man that most remember as a bodybuilder rather than a weightlifter! It's also interesting to imagine what might have happened had the weight classes of the day been better suited to Grimek's physique. He was simply too big and too heavily muscled to compete at 181-pounds, but he was too small to compete at Heavyweight. There was no 198-pound class back then, which was a shame, because it would have been ideal for Grimek. In any event, the 1938 World Championships marked a transition in Grimek's career. Although he continued to compete in weightlifting for several more years – and although he continued to train almost exclusively for weightlifting until 1943 – a new challenge presented itself. It was a challenge to which he was better suited than any other man on the face of the planet. It was called "bodybuilding"!
WEIGHTLIFTING OR BODYBUILDING? Grimek's first public appearance after the 1938 World Championships was as a bodybuilder, not a weightlifter. For the second year in a row, Grimek closed Bob Hoffman's Annual Birthday Show with an astonishing exhibition of posing and muscle control. Elmer Farnham described it like this in Strength and Health: "And then the crowning feature of the evening, a display of posing and muscle control by world famous John Grimek. The posing cabinet had been raised to a table. The crowd remained in their seats, and the greatest display I ever saw took place. No one present ever saw such muscularity. He has no close rival at present. Thrilled the crowd with the greatest exhibition they had ever seen. He was at his best that night and his performance sent the crowd away happy and more than satisfied." It was an even wilder reaction than ever before – and it made people stop and think. If the highlight of Bob Hoffman's Annual Birthday Show was something other than National, World and Olympic weightlifting champions, strongmen, contortionists, acrobats, tumblers, jugglers and other athletes – if it was John Grimek's posing and muscle control – then perhaps that was what the public wanted to see! Perhaps that was how to sell more tickets to weightlifting contests – and how to interest more non-lifters in joining the Iron Game! Why not have regular contests in posing and muscle control – with a panel of judges to select the best physique? It was an idea whose time had come. And at the 1939 Senior Nationals in Chicago, the AAU held a Mr. America contest. Everyone in the country expected Grimek to walk away with the title. But he astonished everyone by not even entering! Nor did he enter the lifting contest, even though he had totaled 850 pounds in York. In Grimek's absence, John Davis waltzed away to an easy victory in the 181-pound class, while Steve Stanko muscled his way to first place in the Heavyweight class.
THE NORTH AMERICAN CHAMPIONSHIPS OF 1939 But just as people wondered if Grimek was going to continue to compete in weightlifting contests, he entered the North American Championships at Toronto and won handily. Even Bob Hoffman was surprised. Grimek had been in Chicago, working as an artist's model for several months, and in Hoffman's words, "had been pursuing his usual tactics of doing very little in the way of training." In fact, to Hoffman's knowledge, Grimek had not been training at all. He only lifted because the York team needed a 181-pounder. Coach Hoffman asked him to lift just three days before the contest, and Grimek agreed to do so – and trained every day for three days before the competition began. So he had a lay-off of several months followed by three days of training – and then lifted in the North American championship! It wasn't exactly standard protocol – or the best program for great results on the day of the meet. Grimek weighed in (in street clothes) at 200 pounds the day before the competition. Even allowing eight pounds for his clothing, that left eleven pounds to lose in just 24 hours – but somehow he did it, and just as importantly, he did it without losing his strength. He opened with 245 pounds in the press, and made it look easy – and then jumped to 260 pounds and made that, as well. He snatched 235 pounds, missed 245 pounds, and then made it on his third attempt. In the clean and jerk, he made 310 easily, cleaning the weight and then driving it overhead with more of a continental press than anything else. This prompted Hoffman to write the legendary line, "The man's just too strong for words." Grimek finished by cleaning 330 pounds, but failed to jerk it. When the chalk settled, Grimek had a total of 815 pounds and his second straight North American championship. It was not bad for three days of training. To Hoffman, Grimek was "a hero" just to compete and help his team on such short notice, and his performance with so little training was "most remarkable" (especially because he would have totaled 845 pounds had he erked the 330 pounds he cleaned – and that was "a lot of weight for any man, especially one who drives a yellow roadster around and rarely trains"). The rest of the world doubtless agreed with him – but the rest of the world was
becoming far more interested in seeing Grimek's posing routine and muscle control than in watching him lift. There were other great lifters for the fans to watch and cheer – men such as Tony Terlazzo, Johnny Terpak, John Davis and Steve Stanko – but in terms of physical development, there was only one Grimek. The world breathed a collective sigh of disappointment when Grimek chose not to enter the 1939 Mr. America contest – and everyone waited anxiously for the 1940 contest, hoping to see the best-developed man in the world step onto the stage to seize his rightful crown.
THE BEST DEVELOPED MAN CONTEST As it turned out, Grimek surprised everyone by entering his first official bodybuilding contest a little ahead of schedule. At Bob Hoffman's Annual Birthday Show, one of the events was The Best Developed Man Contest . It was almost primitive by modern standards, with each man being allowed only three poses (one front pose, one back pose and one optional pose), all performed while standing inside a posing cabinet with special lighting to highlight the muscles. But three poses were all Grimek needed to cement the victory. Light years ahead of his competitors, he had an easy time in winning the 5'6" to 5'9" class, and just as easy a time winning the over-all title. Grimek celebrated his victory by once again closing Hoffman's Birthday Show with a spectacular exhibition of posing and muscle control. Unlike the Best Developed Man Contest, Grimek was free to do whatever he wanted (and whatever the crowd demanded). The result was a stunning performance that Hoffman described as follows: "What can I say about Grimek's display of muscle control? It's not necessary to say one word to those who have seen him in the flesh. Pictures don't do Grimek justice. He's perfection itself in every position. Among the magnificently developed men of the York Barbell Gym, he stands out like a sore thumb. From every angle he's marvelous. He dwarfs other men of muscle in comparison. I couldn't help but feel when I saw him with others in his class in the Best Developed Man Contest that it was like some statue of Hercules or Ajax come to life, to make other human beings look ordinary in comparison. There have been times in the past when those who had compared Grimek's pictures with those of others felt that he had a rival. But see the two of them together and it's all Grimek. There never has been a man with muscles like his. Beautiful proportions, broad shoulders, deep and rounded chest, a waist so slender it makes one wonder how it can support such a huge torso, powerful lower legs with muscles than can be made to stand out like steel cables. The crowd never once moved while he was once again going through his
muscle and posing display. I've seen him a hundred times at exhibitions. I've lived with him, had eating contests with him, travelled with him for years, and I enjoy each muscle control exhibition as well as I did years ago. I'd travel a long distance just to see him in action, in spite of the fact that I see him many times every day. The crowd shouted for more. John performed balances, planches, feats of flexibility, and finally it was all over. A perfect ending to a great show."
BACK TO LIFTING – AND A WORLD RECORD! Once again, the report of the contest and subsequent posing exhibition drove Grimek fans across the world right out of their minds. They were wilder than ever to see him compete in the Mr. America contest. But Grimek was more interested in weightlifting! Once again, he went after the World record in the military press in the 181-pound class – and once again, just as he had done in Toronto the year before, he made an unofficial record. It was at the 1940 Middle Atlantic Championships. John Davis had gone up to the Heavyweight class to challenge the Big Champ, Steve Stanko, and Grimek coasted to victory. But much more meaningful than the victory was his new record in the press: a whopping 265 pounds, which he managed on his first attempt! For some reason – no one knows why – the record was never submitted as an official World record. It may have been that Grimek had eaten after making weight and was over the 181-pound limit when he made the record. Or it may have been that the AAU officials simply failed to submit the record. Or perhaps the record was submitted to the European officials who would have had to review and approve it, and they were unable to do so because of the Second World War (a fate that befell most or all of the records set by American lifters following the outbreak of hostilities in Europe). In any case, Grimek once again set a World record in the press – and once again, he never received official recognition for his lift. And once again, Grimek's army of fans was wondering what he would do next. Enter the Mr. America contest? Or lift in the Senior Nationals? No one knew.
THE SENIOR NATIONAL WEIGHTLIFTING CHAMPIONSHIPS OF 1940 In the end, Grimek surprised everyone by doing BOTH! The 1940 Senior Nationals were held on May 25 at Madison Square Garden in New York City. The Mr. America contest was held in conjunction with the lifting. Grimek brought both his lifting suit and his posing trunks, and competed in both events on the same day. Grimek had planned on entering the 181-pound class and making another attempt at a World record in the press. But he weighed in a pound or two heavy – so he decided to lift in the Heavyweight class, where he put on an astonishing performance. He opened with 270 pounds in the press and made a perfect lift. On his second attempt, he called for 285 pounds – a full 100 pounds over his own bodyweight – and once again made a perfect press. As Hoffman noted in his report of the lifting, it was Grimek's best lifetime effort. Grimek called for 300 pounds on his third attempt. But he had forgotten his lifting shoes, and was lifting in argyle socks and his street shoes – and his foot slipped on the clean! So he had to be content with 285 pounds – a weight that would have been a new World record had he managed to make weight and compete in the 181-pound class. In the snatch, Grimek made 250 pounds on his opening lift, and missed his second and third attempts. It was not the highest snatch of his career, but it was close. And remember – this was while wearing his ordinary street shoes. In the clean and jerk, Grimek opened with 325 pounds, the highest opening attempt of his career – and made it. He then tried 340, and caught the weight on his chest in a deep squat – but was unable to stand up with it. He tried 345 for his third attempt – with the same result. Grimek finished the day with a lifetime best total of 860 pounds, giving him third place behind Louis Abele and the winner, Steve Stanko. By way of comparison, he totaled 786 pounds when he won the Heavyweight class at the Senior Nationals in 1936. So his lifting had improved enormously during
the four-year period from 1936 to 1940.
THE MR. AMERICA CONTEST OF 1940 And then, having given the lifting fans plenty of thrills, Grimek changed into his posing trunks and did the same for the bodybuilding fans. Sig Klein wrote the report of the Mr. America contest for Strength and Health. Here's how he saw it: "When the announcer, Mr. Al Frazen, called out the name 'John Grimek' next on the program, we could not hear what he had to say in the introduction, the applause was deafening, but we who knew Grimek did not have to hear about him, he was here, and there he was in all his glory. I have seen Grimek poses in pictures, I have seen him perform at many, oh, so many exhibitions, but this evening he was at his best. He looked to me like the reincarnation of Hercules with the grace of Apollo. When he struck his first pose, well, he did not strike it, he just glided into it, he looked supreme. Wave after wave of applause greeted him. Many judges who have never seen J.C.G. before rubbed their eyes, they never saw such grace, such development, such magnificent physical majesty." And, of course, Grimek went on to win the Mr. America title – as well as the title, "Most Muscular Man in America." He also won a special award for Best Arms, and undoubtedly could have won the other body-part awards, but he wanted to give the other competitors a chance to win some gold, so he chose not to enter the remaining sub-divisions. "John Carol Grimek will have to get used to being called Mr. America," said Klein. "It will be a long time before he will be surpassed by any of the current crop of physical culturists." If you've been paying attention, you will have noted something very interesting. In the weightlifting competition, as Hoffman noted, Grimek had the best day and set the highest total of his career. As Klein noted in his report of the Mr. America contest, Grimek had never looked better. As Grimek himself later acknowledged, his training at this time was 100% weightlifting training with NO bodybuilding. No muscle pumping, no supersets, no tri-sets, no isolation exercises, no cardio, nothing but a steady diet of heavy weightlifting. Cleans, presses, snatches, clean and jerks. And
the same training that got him into the best lifting shape of his life also brought him the best muscular development of his career. Makes you stop and think, doesn't it?
GRIMEK'S LIFTING RECORDS AND MEASUREMENTS In the March 1941 issue of Strength and Health, Grimek's friend and teammate, World and Olympic champion Tony Terlazzo, offered a brief biography of Grimek that included his best lifts. Given the source and the date of publication, I think we can rely on the accuracy of these numbers:
(1) deep knee bend – 600 pounds, (2) deadlift – over 600 pounds, (3) military press – best official press 285 pounds at a bodyweight of 183 pounds, best unofficial press 290 pounds, (4) continental press – 330 pounds (5) one-arm snatch – 170 pounds, (6) one arm clean and jerk – 210 pounds, (7) two hands snatch – 265 pounds, (8) two hands clean and jerk – 340 pounds (8) bent press 260 pounds, and pressed 300 pounds to arms' length but was not able to complete the lift by standing up with the weight. Terlazzo noted that Grimek was an expert "at all strength feats" (of which his favorite stunts included tearing phonebooks and decks of cards, bending iron bars and breaking heavy chains with muscle power or with chest expansion. Terlazzo also noted that Grimek's measurements fluctuated based on his bodyweight, and that his bodyweight had varied from a low of 176 pounds at the Senior Nationals of 1937 to a high of 231 pounds, which he weighed after returning from the 1936 Olympic Games. Terlazzo also noted that Grimek had been measured with an 18¼" arm, 50" chest, 18" neck, 29" waist, 29" thighs and 18" calves. (No that's not a typo – Terlazzo reported a 29" thigh measurement! That must have been taken when Grimek weighed 231 pounds.)
LIFTING AROUND AMERICA In December 1940, Bob Hoffman, Tony Terlazzo, John Grimek and Hoffman's girlfriend, Gracie Bard, strapped a York Olympic barbell to the front of Hoffman's car and took off on a 14,000 mile trip across the United States to promote weightlifting, weight training and physical culture. They performed exhibitions at towns and cities all along the way. Grimek was weighing a solid 200 pounds and was in superb condition. He pressed 285 or 290 pounds for REPS at almost every exhibition, and handled weights ranging from 300 to 330 pounds in the continental press. The trip included an exhibition at the Central YMCA in San Francisco, and it was there that Grimek had one of his most unusual – and most exciting – weightlifting contests. It all started when Grimek was doing the weightlifting portion of his exhibition, and announced that he was going to press 270 pounds. Several men in the audience shouted that they had a friend with them who was stronger than Grimek. In response, Grimek asked the man to join him on the stage. His name was Karl Norberg, and he was a massive and powerful natural strongman. He was 48 years old, but strong as an ox. Norberg worked as a fisherman, dock worker and longshoreman, and was a legend among the burly longshoremen of San Francisco's busy docks. On one occasion he applied for a job and the hiring foreman asked how strong he was. Norberg responded by lifting two 100-pound bags of sugar over his head – one bag in each hand. And now, Norberg stood on the stage and challenged Grimek to a lifting contest. Never a man to back down from a challenge, Grimek accepted – and the battle was on!
GRIMEK'S EPIC BATTLE WITH KARL NORBERG Norberg had never performed a clean and press, so Grimek went first to show him how it was done. He loaded the bar to 240 pounds and made an easy lift. When it was his turn to lift, Norberg seized the bar in an under-grip (as if he were going to curl the weight) – and swung it up to his shoulders as if performing a fast cheat curl. He then pushed the bar overhead – with a curl grip! The crowd went wild, yelling and cheering for the local strongman. Several men shouted to Grimek to lift the bar in the same fashion. Without a second's hesitation, Grimek grabbed the bar in an under-grip, swung it to his shoulders, and pressed it overhead – in a curl grip! And the crowd went stark, raving crazy! Norberg called for 250 pounds – and once again made a powerful curl and press. Then he repeated the performance with 260 pounds. Grimek waited until the bar was loaded to 270 pounds – swung it to his shoulders with power to spare – and then pressed it to arms' length. Even with the curl grip, he made the press look easy! Norberg attempted the same weight – and made it – but with a struggle. Grimek called for 280 pounds. He walked to the bar, wrapped his powerful hands around it – swung it to his shoulders, and pressed it overhead. And once again, he made it look easy! Norberg tried to match the 280-pound lift – but it was just too much for him. Thus, the contest ended. Grimek was victorious – but Norberg had demonstrated incredible natural strength – and Grimek had demonstrated that he was always ready for a challenge! The men shook hands, and Grimek told
the longshoreman that he was a great strongman. Norberg didn't say anything – but they say he had the biggest smile in the world when he heard Grimek's words of praise. And those who were present for the epic battle passed the story down from generation to generation, telling their children and grandchildren that they were there for one of the greatest weightlifting contests of all time!
MR. AMERICA 1941 Grimek's next competition was the 1941 Mr. America contest, which he won even more decisively than the 1940 contest. As Sig Klein noted in his report of the contest, when his name was called, Grimek came running down the aisle, leaped onto the platform and immediately went into a beautiful back pose. The crowd burst into tumultuous applause, and everyone in the auditorium knew that Grimek would once again be Mr. America. And deservedly so. To Klein's expert eye, Grimek "looked better than ever. His posing was magnificent, his muscularity unmatched, his proportions symmetrical, his appearance majestic. He really stood far out ahead of all the contestants." Grimek did not enter the lifting contest this year, nor did he enter any of the subdivisions in the Mr. America contest. He was content with his Mr. America victory, and wanted others to have an opportunity to win a firstplace trophy. As it turns out, so did the AAU. After the contest, the AAU announced a new rule: winners of the Mr. America contest were not eligible to compete in future contests. The rule was enacted because the officials feared that Grimek would go on winning the contest for as many years as he chose to enter it, and they wanted to encourage other competitors to keep training!
THE MOST MUSCULAR MAN IN AMERICA At the time, there were no international contests, so after his two Mr. America victories there were no contests for Grimek to enter. He continued to train, and did plenty of exhibitions across the country, but no one expected to see him in competition until after the War was over. And what if any contest he might enter was anyone's guess. But in 1945 a war of words erupted between fledgling publisher Joe Weider and various bodybuilders associated with him, on the one side, and Bob Hoffman and John Grimek, and Grimek's fans, on the other side. There were claims that other, younger bodybuilders had eclipsed Grimek's development – claims that Grimek was afraid to compete against them – and similar claims that made the two-time Mr. America winner see red. The final straw occurred when a younger bodybuilder issued a public challenge to the two-time Mr. America winner. Would he dare to step on stage and meet it? Of course, he would! As a result of the back and forth challenges and counter-challenges, a contest was held in Philadelphia in 1946 to determine "The Most Muscular Man in America." Grimek entered. Grimek won. And immediately after winning, as if to show his frustration with the whole business, Grimek relinquished his crown, handed the first place trophy to Steve Stanko, who had finished in second place behind him, and stepped into what he believed would be a permanent retirement from bodybuilding competition.
THE MR. UNIVERSE CONTEST OF 1948 But Grimek's retirement didn't last long. In 1948, he travelled to London to compete in the Mr. Universe Contest. Grimek had long desired to compete in an international bodybuilding competition. For many years, people had said he was the Best Built Man in the World or the Most Muscular Man in the World. He wanted to prove they were right – and he believed that the only was to do so would be to win a truly international bodybuilding contest. In addition, the Hoffman-Weider feud was in full swing, and the Weider camp targeted Grimek with claims that he wasn't in good shape, that he was afraid to compete against younger men, that his Mr. America victories were meaningless because his competitors (supposedly) were second-rate bodybuilders or the judging had been "fixed," etc. It grew tedious. So when the USA Weightlifting team went to London for the 1948 Olympic Games, Grimek went with them. The Mr. Universe contest was being conducted in conjunction with the weightlifting competition at the Olympics, and Grimek wanted to help his York teammates bring home as much gold as possible! And he did. The USA weightlifting team won the team championship with gold medal performances by Joe DiPietro, Frank Spellman, Stan Stanczyk, and John Davis, and silver medal performances by Pete George, Harold Sakata, and Norb Schemansky. And Grimek wrapped things up for the USA by winning the Mr. Universe title. Much has been written about Grimek's victory over his younger challenger, Steve Reeves, the 1947 Mr. America. Many believe that Grimek won the contest with a magnificent posing display in the evening show that included what may have been the most remarkable posing display of all time. Grimek presented a flawless posing routine that included about 30 different poses – which whipped the crowd into a frenzy – and then drove the bodybuilding fans even wilder with his muscle control performance – and then jumped off the posing pedestal and landed on the stage in a full split, pressed up into a handstand, performed several handstand pushups, launched himself into a back-flip from the handstand position, and landed on his feet, smiling at the
audience. It tore the house down. No one had ever seen anything like it. In fact, the remarkable posing display wasn't even necessary. Grimek had already won the contest. The judges had selected the winner before the posedown – and it was Grimek. No one objected – and the second-place man, Steve Reeves, even went to the microphone and stated that in his opinion, Grimek was the greatest bodybuilder of all time. After the contest, George Hackenschmidt, who had been one of the judges, told him, "Grimek, you have won the greatest honor you can ever win. Give up this competition and continue to inspire all the youth of the world with our marvelous physique and your great teachings." Grimek thanked the legendary strongman and former wrestling champion, and promised that he would precisely that. In an article about the contest, Grimek once again made clear that he had entered his last contest: "No greater honor can be bestowed on any man than this compliment by George Hackenschmidt, and that enthusiastic throng that packed the Scala Theatre on Friday, August 13th will forever live in my memory, a fitting climax for any man! Who wants anything more?"
THE MR. USA CONTEST OF 1949 But just as before, Grimek's retirement was short-lived. Once again, challenges were hurled. Once again, his accomplishments were belittled. Once again, it was said that he was afraid to compete against the younger men. And the man who had won the Mr. Universe contest less than one year earlier was told that he had fallen so far behind the younger crop of musclemen that he was destined to "digress into the realm of the forgotten." The words were harsh – and calculated to prod the champion into action – and once again, the challenge was accepted. "If the readers, those who support me, want me to accept this challenge, I am willing then to retrieve my 'jock strap' out of the mothballs and stand repared," Grimek wrote. And when the readers urged him to accept the challenge, the old lion shook himself, growled and stepped right back into the battle. The event was the Mr. USA contest of 1949. It was held on March 26 at the Shrine Auditorium in Los Angeles. A sell-out crowd of nearly 7,000 jammed the auditorium to watch in awe as the greatest bodybuilders of the era competed for top honors. The line-up read like a Who's Who of Muscle and Might. The contestants included five winners of the AAU Mr. America title – Grimek, Clancy Ross, Steve Reeves, George Eiferman and Roland Essmaker – as well as bodybuilding standouts Floyd Page, Jimmy Payne, Leo Stern and Harold Zinkin. Once again, Grimek won – defeating what was, at that point in time, the greatest array of challengers in bodybuilding history. And once again, he announced his retirement. But this time, he did something else. He announced a "successor" – a man personally chosen by Grimek to carry the banner of old-school bodybuilding into the coming decade. That man was Steve Reeves – who was both pleased and surprised to be singled out for this honor. And thus, Grimek repaid the compliment that Reeves had paid him at the Mr. Universe contest – and stepped off the competition stage for good.
THE LATER YEARS Of course, Grimek continued to train and to do everything possible to promote the Iron Game. He continued to work for the York Barbell Company, first at Strength and Health and later at its sister publication, Muscular Development, where he served as the editor in chief for many years. His training in his later years consisted of his favorite exercises, including squats, alternate dumbbell presses, and long-pulley rowing with the cables set at 45 degree cables. He retained much of his strength into his 60's and 70's, and there are reports that he handled 100-pound dumbbells in the alternate press, 300 or 400 pounds in the full squat and up to 700 pounds in the half squat to a very advanced age. And it's interesting to note that he finished his career pretty much where he had started it, training alone in the basement of his house with little more than a barbell, dumbbells and squat stands. Grimek passed away on November 20, 1998, in York, Pennsylvania, the city linked forever with his name and accomplishments. He was 88 years old. But his legend lives on – and the legendary Monarch of Muscledom will live forever in the hearts and minds of those who know and love the Iron Game.
THE SECRET OF GRIMEK'S SUCCESS Many people (including Grimek himself) have written about "the secret of his success." Harry Paschall thought it was due at least in part to Grimek's thick bone structure – and while there is some degree of truth in this, Grimek didn't look like Grimek until he began training, so the training obviously played an important part. Mark Berry thought Grimek's success was due to heavy leg training. Paschall, Sig Klein and Norman Miller all noted that Grimek's strength and physique was in part the result of heavy dumbbell training. Joe Hise thought the secret of Grimek's success was a combination of heavy leg training and chest expansion exercises while going through a growthspurt from age 18 to age 21, combined with an uncanny ability to link his mind to his muscles and cause them to grow through sheer will-power. Hise actually wrote that Grimek could make his muscles grow simply by "talking to them" – and he was deadly serious when he wrote this. He also claimed that Grimek would say as much in conversations, but that no one ever believed him. (Hise had an unusual, slangy, colloquial writing style, and it's hard to follow him sometimes. I don't think he meant that Grimek actually said, "Biceps, grow bigger!" He may have meant that Grimek made a conscious decision to increase his arm size – and his arms responded by growing bigger, regardless of the exercises, sets and reps that he chose to use.) Dr. Fred Tilney had a somewhat similar theory. He was a good friend of Grimek, and Grimek lived and trained at his house in Florida for months at a time, so Tilney had many occasions to watch him when he was training. Tilney believed that the secret of Grimek's success was nothing more nor less than incredible willpower, combined with an unparalleled ability to link his mind and his muscles. Tilney pointed to Grimek's remarkable muscle-control, and noted that muscle-control is nothing more than concentrated willpower applied to a particular muscle or muscle group. When Tilney watched Grimek training, he noted that his muscles almost seemed to swell in size when he was about to perform a lift or a set. Tilney also noted that Grimek had boundless confidence in his ability to lift any weight he chose to tackle. (Hoffman noted the same thing – with near wonder on some occasions.)
Because of his great confidence, Grimek never allowed negative emotions (such as thoughts of failure) to interfere with the power of his will when he applied it to his training or his lifting. Tilney's comments remind me of a story about a young weightlifter who came to York to train in the York gym. He approached a barbell to perform a snatch, and stood over it long and hard, his eyes closed, trying to summon the power to lift it. Grimek was training on the other side of the gym. As the young lifter stood over the bar, Grimek hollered, "Just lift it!" Clearly, that was his own approach to things: "Just lift it!" Another story that supports Tilney's view of things was the day that Grimek read Arthur Saxon's description of what it felt like to lift 400 pounds in the bent press. Grimek promptly tried to bent press 400 pounds just to see what it actually felt like! That story epitomized the boundless confidence that Grimek possessed. He seems to have never allowed even the slightest trace of a doubt to enter his mind. Dr. D. A. Downing believed that the time Grimek spent in the sunshine caused a dramatic increase in his metabolism and glandular processes (what we might call "the Vitamin D theory of muscle-building"). It should be noted that Grimek was nicknamed "The Glow" because of his deep, dark tan, and the tremendous sense of vitality that he exuded. (Harry Paschall often remarked on this phenomenon.) Downing also noted that Grimek only trained "irregularly" – but when he trained, he worked ferociously hard. ("Irregular Training" was a York training principle that led to the development of the light, medium and heavy system, where you take a heavy workout only once a week – which is something Grimek often advocated when answering training questions or writing articles for Strength and Health.) Downing also believed that Grimek's use of the so-called 1000 Exercises (meaning that he used many different exercises at different times in his career), combined with extensive sports and games as a young man, contributed to his success. There are other factors that undoubtedly played a role in Grimek's success. One factor was his extensive practice of muscle control, a lost art of which he
was an absolute master. Anyone wanting to emulate Grimek's physique would do well to practice muscle control together with heavy lifting. The best courses on muscle control are those written by Maxick and Ed Jubinville. Grimek's long and successful career as an artists' model may also have influenced his development. First, the work taught him how to replicate all of the famous classical statues, and this benefitted his posing enormously. Second, the long hours of posing served as isometric exercise and as muscle control workouts. Third, and perhaps most importantly, the work led Grimek to strive for classical development so he would be in greater demand as a model. By building a physique that matched classical statues so closely, Grimek assured himself of plenty of modeling assignments. He simultaneously developed a physique that brought the classical statues to life whenever he stood on stage in a bodybuilding contest. No other man has ever developed a similar look. Finally, there is the matter of mental toughness and the iron will to succeed. Think back to Grimek's early years, when he worked until midnight, walked home, and then trained until 3:00 in the morning. That's the kind of commitment that leads to success – and Grimek had it from day one of his training career.
JOE BERG ON THE SECRET OF GRIMEK'S DEVELOPMENT Another very important aspect of Grimek's early training was the amount of time and effort he devoted to exercises for the back, the hips and the sides, rather than concentrating on the showy muscles of the upper body, as so many new trainees tend to do. Joe Berg pointed this out in an article that appeared in the June, 1952 issue of Strength and Health. Berg noted the unusual amount of developmental work that formed the basis of the Grimek physique – including, in particular, the large number of exercises for the back, hips and sides during his early years of training. Berg contrasted Grimek's early training with that of so many beginners who decide to specialize on their biceps, pecs and lats, and perform endless sets of curls, bench presses and pull-downs to the virtual exclusion of other exercises. Berg also noted that Grimek practiced what we now call "ground-based training." He performed exercises where you stand on your feet and lift a barbell or a dumbbell. In this regard, Berg noted that Grimek's early training almost amounted to specialized work for the muscles of the lower back, hips and sides – a program that contributed to his outstanding posture (described by Berg as "easily erect at all times, and one of the secrets of his incomparable posing") and to the stimulation of the nervous system. "How many readers are capable of performing a 225 pound wrestler's bridge?" Berg asked. " How many are able to perform a one hand military press with 110 ounds?" Such feats require tremendous strength in the back, sides and hips – and clearly, that was exactly what Grimek developed through his early training! "Read over carefully his whole list of lifts," said Berg. " See how they all give the muscles attached to the human keel (the spine), strenuous work." Berg also noted that Grimek had spent many years on the basic training that was to lay the foundation for his tremendous strength and magnificent development. He didn't try to rush things, and he didn't take shortcuts. "Years of experience lead me to feel that any young man of average build and strength, who is willing to lead a clean life, can approach or perhaps equal Grimek's achievements if he will have the sense and patience to first undergo the long period of super-thorough basic training that J.C.G. did," Berg
stated. "Be smart – the longer your period of fundamental, basic practice, the greater your final results."
THE 1000 EXERCISES Bob Hoffman always said that Grimek was the product of 1000 exercises, and that piece of Iron Game dogma has been repeated endlessly over the years. But is it true? Let's take a closer look. When Hoffman founded the York Barbell Company and began publishing Strength and Health magazine in 1932, his primary competitor was the Milo Barbell Company, which employed Mark Berry as its Physical Director. Berry promoted limited exercise programs where trainees concentrated on gaining as much "bulk" as possible by performing breathing squats, pullovers, and one or two upper body exercises, such as presses, bench presses, curls or rowing. Hoffman followed a different approach. He recommended that a trainee perform a wide variety of different exercises, and often referred to his teaching as "the 1000 Exercises." Ever since Grimek's first photos were published in The Strongman, Berry had suggested that Grimek's development was the result of the Berry program of heavy leg training and a limited number of other exercises. Berry also noted that he was coaching Grimek "by correspondence," and created the impression that he was in charge of Grimek's training. In addition, Berry used Grimek as a model for many of the photos in his book, Your Physique (and It's Culture), and in The Mark Berry Barbell Course. Thus, many believed that Grimek developed his body by following the Berry-style breathing squat program. Of course, Grimek's physique was so astounding that the question of how he trained – on the Berry program or the Hoffman program – had a real impact on the question of who would sell the most barbells and dumbbells. So Hoffman attempted to "clear up the record." In the December 1934 issue of Strength and Health, Hoffman described an unidentified lifter who Berry claimed as having been developed by Berry's limited exercise system, but who actually (said Hoffman) practiced the 1000 Exercises. Hoffman does not mention the lifter by name, but it undoubtedly was Grimek. Hoffman wrote: "Another man they claim [as a Berry student] has been a great handbalancer, an acrobat, an understander in beach pyramid building, a champion
weightlifter, good at dumbbell work. The best indication that he is a product of a thousand exercises such as we advocate, not just a few." Similarly, in the April 1935 issue of Strength and Health, Hoffman urged readers to " practice a wide variety of bar bell and dumbbell exercises." Using Grimek as an example of what he termed an "all-arounder," Hoffman wrote: "John is a super man physically. He is good at every strength sport. He has many offers to become a professional wrestler, is a good hand balancer, a fine tumbler and understander in herculean balancing. He is a good lifter for recently he clean and jerked to arms' length a 300 pound York exercise set." Hoffman added, " No doubt more men admire John Grimek's marvelous body than that of any other. And it is the result of all-around training." The following month, Grimek appeared on the cover of Strength and Health for the first time, and one of his photos also appeared inside the magazine – with a caption attributing Grimek's development to "a combination of bar and dumbbell work, hand balancing, tumbling and other strength sports." As we've already seen, Grimek did NOT use the Mark Berry breathing squat program during his initial training from age 18 to age 21 – but he did try it (with good results) for a brief period of time (just a few weeks) when he was 21 or 22. So it is true that Grimek used Berry's program, but it is NOT TRUE that he used if for a long period of time or that it was responsible for most of his gains. Thus, Hoffman was correct when he noted that Grimek was not a result of the Berry program. Hoffman was also correct when he noted that Grimek practiced a wide variety of sports and games when he was young, that he did plenty of dumbbell training, and that he did a number of different exercises during his early years of training. But, as Grimek himself has stated, Grimek did NOT train with a variety of different exercises during the period from 1932 through 1943. Rather, he specialized in weightlifting and limited his workouts to a small number of heavy movements. Later in his career (from 1943 forward), Grimek began to do what he refers to as "bodybuilding." In his "bodybuilding" workouts, Grimek would perform a wide variety of exercises so that he would work his muscles from as many
different angles as possible. He experimented with many different exercises, and often would invent novel exercises just to see how his body responded to them. Grimek believed that this type of training was more effective because it allowed him to hit as many different muscle fibers as possible. Grimek often stated that it was better to perform ten different exercises for one set each than to perform one exercise for ten sets. (Squats were a notable exception. When he trained squats, he typically performed a number of sets, starting light and performing 20 reps, and then adding weight and dropping reps on each set: e.g., 1 x 20, 1 x 18, 1 x 15, 1 x 12, 1 x 10, 1 x 8, and 1 x 6.) As a result of doing so many different exercises at this point in his career, Grimek did not follow a regular workout schedule. When he was asked how he trained, he would say, "I can't tell you. It's always different." (Many people did not believe him, and they thought he was following a secret program that he refused to share with anyone else.) Thus, Grimek's early training involved a wide variety of exercises – and so did his training from 1943 onward. So Hoffman's comment about the 1000 exercises was true for portions of Grimek's career – but was not true for the portion of his career when he was concentrating on weightlifting competition.
GRIMEK REVEALS HIS "SECRETS" People often asked Grimek to reveal his "training secrets," and Grimek always said there were no secrets. But in 1953 he wrote an article that appeared in the May issue of Strength and Health in which he did reveal "his secrets." Here they are: "(a) Persistency, which is necessary to achieve success in any field of endeavor, (b) the knowledge of exercise properly applied, and (c) the mental aspect of such a venture. If ever there were any secrets in this game, there you have the three essentials, the application o which may mean the difference between success and failure." Grimek added some details about each of these elements. With regard to persistency, he noted that you need to train regularly, but added: " An occasional layoff is advised when the person has trained consistently or when training begins to bore you and staleness begins to manifest itself. Then a few days rest often does wonders." This was a theme he repeated in many answers to training questions and in many articles. With regard to "the knowledge of exercise properly applied," Grimek noted: "What so many enthusiasts fail to comprehend is that one system does not always bring the same results to another because that individual doesn't apply himself in the same manner. Applying one's knowledge is to know when enough is enough and to refrain from over fatigue, which slows up recuperation. Understanding this alone will provide you with one of the greatest secrets in bodybuilding." Grimek then turned to the mental aspects of strength training and muscle building. He stated: "The last secret is, perhaps, least of all understood – mental attitude. To most bodybuilders and weightlifters this factor is unimportant and rarely given thought. Yet time and time again outstanding examples o success have turned up to prove its importance. Furthermore, if your mental attitude is definite and cheery, success can be achieved faster and with greater certainty than if your outlook is pessimistic and dull. That's the psychological approach: keep in mind your goal and always
aim to achieve the pinnacle of success. With your mental faculties geared up in this fashion you shouldn't have any trouble attaining success. I am not exaggerating when I say that from my very first workout I could see results, because I was coached in the importance of doing the exercises with concentrated mental force plus physical effort . . . .To further strengthen my convictions on the importance of mental aspect, I ran across an article by a well known author at the time who related a remarkable incident about a certain middleweight (prominent about 40 years ago) who would sit for hours in deep concentration, thinking and forcing himself to do certain feats and lifts he hoped to accomplish. I the author stated the truth it proved a valuable point and, obviously, the true secret of success. I put this knowledge into practice and I do remember it made a profound difference." Grimek then gave some concrete tips on how to employ "concentrated nerve force" in your training. He stated: " Doing exercises with concentrated nerve force is more difficult and one cannot handle as much weight or complete as many repetitions." Grimek noted that in a gym contest he once curled and pressed a pair of fifty-pound dumbbells 35 times consecutively, "but when I erform this exercise for development, 20 reps seems to be my limit." (Others might find a different ratio between reps performed as an endurance feat and reps performed for muscle building. "There is a difference," said Grimek, "but it depends on you, and how well you apply yourself to the task o building muscle or making repetitions just for endurance.") Grimek suggested that a trainee test his advice by taking his normal ten-rep curling weight and performing ten reps in his usual style. After resting, "reduce the weight about ten pounds or so and repeat the exercise, but put concentrated force behind each rep." Grimek added, "You'll be surprised how difficult it is, but your muscles will be tighter and congested, proving the effectiveness of this method." In other articles, and in answers to training questions from readers, Grimek frequently cautioned against performing cheat-style reps. He was a stickler for perfect form and precise performance at all times. And as you now know,
he advised something even more difficult than perfect form on all reps. He advised using perfect form PLUS the power of concentrated mental force on each rep. As Dr. Tilney noted, Grimek was one of the great masters of muscle control (which is one reason he was in such great demand as an artist's model), and he appeared to combine the same mind-muscle link that made him so adept at muscle control to his barbell and dumbbell training. No wonder he got such incredible results – and no wonder he always said that one set of any exercise was plenty! Grimek then offered another "secret" for his readers – and when you read it, note his reference to "an inner glow." Could this, rather than sunshine (or together with sunshine), be the secret of the Grimek Glow, the uncanny sense of vitality that Paschall and others who knew him commented on so often? "Those wishing to gain and make improvement might try the following. After every workout take a short rest. Lie down and relax . . . don't let your muscles go limp. Don't entertain thoughts of any kind, but keep your mind blank. As you lie there in a relaxed state, feel that inner glow coursing through your veins, and when you get up you will feel vitally rejuvenated. This, however, can only be achieved if you relax every muscle, every fibre and every nerve and then, and only then, will you feel this current surge thru you." Grimek ended his article by stating: "Yes, there are little secrets in this game but they don't come in the form of a super-exercise or a new gadget. It means you must apply your knowledge to your advantage and when this is done better results are possible. Let your mental attitude be a force towards success and achievement. It can be yours if you WANT to succeed."
GRIMEK ANSWERS YOUR TRAINING QUESTIONS Grimek began answering training questions from Strength and Health readers in the 1940's, and continued to do so for many years, through columns in Strength and Health, Muscular Development , and Muscle Mag International. So I thought it would be appropriate to conclude this course by using a question and answer format to share some of Grimek's advice over the years. The words are mine, but the substance comes from Grimek himself. In many cases, the answer to a given question combines Grimek's responses to different readers who had the same question or similar questions. Note that the advice given appeared over a span of 30 or 40 years, and may reflect changes in Grimek's thinking or in the way he chose to explain various points to his readers. Also, note that some questions and answers are written from more of a modern-day bodybuilding perspective, which is where the bulk of the questions came when Grimek was older. Finally, note that Grimek often suggested performing total body workouts three times per week. This may prove to be too much for many readers. If it is too much for you, follow Grimek's suggestions about exercises, sets and reps, but use an abbreviated workout program as described in my other books and courses, including Dinosaur Training Secrets, Vol. 1 and The Dinosaur Military Press and Shoulder Power Course. Q. How many sets, and how many exercises, should I perform for bodybuilding?
A. For bodybuilding, I prefer one set of ten different exercises rather than multiple sets of a smaller number of exercises. A good rule of thumb is to train a body part until it is fully congested, and then do one more set – and then move on to a different body part. This helps you avoid overtraining. Training for weightlifting would be different, because you would do multiple sets of a small number of movements, such as snatches, cleans, etc. For bodybuilding, I find that 12 to 15 repetitions works well if you are performing a single set of an exercise or if you are performing only a single exercise for a particular body part. Otherwise, you may find that eight to ten
repetitions is better. Weightlifters train exclusively for strength and power, and typically perform no more than five reps, and usually work down to single repetitions. Q. How long should a workout last?
A. Endless hours of training are not needed to develop an outstanding physique. You don't have to put in many hours every day. One to two hours three times per week is enough, and you will make great improvement on such a schedule. Long hours of training sap your energy and are useless in most cases. Employ sensible methods, and you'll get the super-development you desire. Q. Am I too old to train?
A. I often get letters from men who believe they are too old to train – even though they are only in their mid-twenties! How anyone at this stage of life can believe they are "too old" is hard to imagine. Many men have begun training at age 40, age 50 or age 60 – with terrific results! So whatever your age, start training and keep up with it. Avoid putting on excess fat, which is useless tissue, but build as much muscle as you can. Muscle tissue is always an asset if developed proportionately. Whatever your age, you should exercise at least two or three times weekly, for 20 to 30 minutes per session. These snappy workouts will revitalize you, and make you feel like a new man! Q. How heavy should I train?
A. Train heavy enough to give your muscles a good workout, but not so heavy you begin to cheat on your reps. There is a difference between training and straining. It is not necessary to use weights so heavy that your eyeballs pop, the veins in your neck and elsewhere begin to bulge, and your entire body shakes and quivers with effort. This is the wrong approach. Heavy training doesn't mean STRAIN, but rather, to give the muscles a thorough and harder workout by making them work against stiffer resistance, which will help you to build muscle, gain strength and add bodyweight (if added bodyweight is your desire). You do this by using a weight that allows you to
perform eight or nine repetitions before it becomes an effort for you. When you can perform ten repetitions without undue effort, add weight. Q. How often should I train heavy? A. You do not need to train heavy in every workout. Occasional heavy training is much better – and by "occasional" I mean once per week or twice per week at most. Weightlifters typically follow a Light, Medium and Heavy program, where they train heavy only once per week – or sometimes only once every two weeks. If weightlifters do not have to include heavy training more often than once a week, there is no reason why the average bodybuilder would have to do so. Listen to your body, and train heavy only when you feel up to a heavy workout. If you force yourself to take a heavy workout when you are not up to it, your mind and body will rebel and you will risk staleness. Q. What do you think of dumbbell training?
A. I prefer dumbbells to barbells. Dumbbells are harder to balance and control than are barbells, and therefore, those who use them in their training will achieve better all-around results and develop greater strength and power. Old time lifters specialized almost exclusively on dumbbells and unwieldy objects, and as a result, many of them were superior strongmen on odd lifts as compared to our current crop of champions. If, like most barbell men, you train three times per week, I would suggest at least one of these days be a dumbbell day, where you use fairly heavy dumbbells (but not so heavy as to cause you to "cheat" in your exercises). Once or twice a month you should handle heavier weights and attempt your limit, doing fewer repetitions but using maximum poundages in your dumbbell exercises. This will result in almost immediate results in shoulder, arm and back strength. Q. I've heard that you need to eat as much as possible to gain weight, but I have difficulty forcing myself to eat five or six meals and drink several quarts of milk, as well. Is it necessary to eat this much food and drink this much milk?
A. Overloading the stomach rarely helps to increase bodyweight and can lead
to other health problems. Young bodybuilders often engage in overeating because they believe (erroneously) that it is necessary to do so in order to put on a lot of weight. These trainees frequently "get away" with excessive eating, but it isn't good for them and if they keep it up, it will lead to health problems for many of them. The bodybuilders who get the most out of their training tend to have good eating habits. These fellows do not stuff themselves, but eat their fill without forcing more food into their stomachs than they require. In many cases, the best approach is to eat smaller meals, but to eat more often. As far as milk goes, you should treat it like any other food. If you enjoy the taste of milk, then feel free to have several cups a day. Drinking large quantities of milk will merely disrupt and strain your digestive system, and often leads to gains in fat rather than gains in muscle! If you do not enjoy the taste of milk, or if you cannot digest it, then don't drink it. There are many other excellent sources of protein, vitamins and minerals. Q. What exercises would you recommend to expand my ribcage?
A. Chest expansion is best achieved by performing exercises that cause heavy and forceful breathing. Leg work is ideal for this purpose. It is best to employ a fairly high number of repetitions, not all at once, but broken down into three, four or even five sets. I always like to start with 18 or 20 reps, cutting down on each set and adding weight to the bar. Sometimes I perform five or six reps on my final set, and other times I go heavier and perform only one to three reps with my maximum poundage. In either case, I perform a total of 60 or more repetitions. Between each set of squats, perform a chest lifting exercise such as lying laterals, pullovers, dislocates, the flying exercise and similar movements. I often performed regular overhead presses as a breathing and chest expansion exercise, using a light weight to give full movement of the thorax while breathing deeply. But most of all, I did full, deep breathing exercises while hanging from a chinning bar in such a way that expanded the rib cage fully. On any chest expansion exercise, use light weights so that you can perform full, complete movements and really concentrate on your breathing and on chest expansion. The deep breathing during these exercises will make you feel like a million dollars – indeed, I feel so good after doing pullovers and similar movements that they have become my favorite exercise. Q. What is the best time to train?
A. Early morning training is not generally advised unless circumstances make it necessary. Most trainees prefer to train in the afternoon or evening, although gyms always have someone training at any time of the day. It really depends on your own schedule and unique circumstances. If you find you have to train early in the morning, start light and easy and build up slowly to heavier workouts. Q. Could you outline a training program for beginners?
A. Beginners do well on short programs that will not over-tax their strength and recuperative powers. Train three times per week, but if you feel tired, drop back to two times per week and wait until your muscles are stronger before switching back to a three times per week schedule. A good program would consist of eight to ten exercises, performed for one set each. York Training Course No. 1 is ideal for this purpose. Be sure to include exercise for the entire body for all-around, balanced development, rather than performing nothing but arm and shoulder exercises, as so many beginners tend to do. Begin with five or six repetitions for upper body exercise and ten repetitions for lower body exercise. Perform your repetitions in smooth, strict, steady form with no "cheating" or straining. Add one repetition to each upper body exercise every training day, and two repetitions to each lower body exercise. When you double the number of repetitions, add five pounds to the bar and begin again with the lower count. This approach assures steady progress, and helps build confidence and maintain interest. The following is a fine program for beginners:
1. Warm-up exercise – clean grip high pull-up 1 x 10 – 12 2. Two hands curl 1 x 10 – 12 3. Two hands press 1 x 10 – 12 4. Two hands rowing 1 x 10 – 12 5. Two hands shrug 1 x 10 – 12 6. Squats 2 x 12 – 15 7. Two arm pullover (light) 1 x 12 – 15 8. Stiff legged deadlift 1 x 10 – 12
9. Press on back 1 x 10 - 12 Q. I've heard that you rarely do abdominal exercises. How do you maintain such a trim waistline? Can you give me any tips on abdominal exercise and reducing the waistline?
A. It's true that I rarely perform abdominal exercise. My waist rarely gets bigger, and when it does, I follow a series of sit-ups and leg raises, and eat less food, and my waist sharpens up very quickly. Years ago I did considerable abdominal exercise, and the sit-up was a favorite exercise. I used well over 100 pounds in this exercise and performed anywhere from 15 to 25 repetitions. Around 1931 I wanted to try for a new National record in the sit-up, but was not permitted to do so because it was a professional show and I did not wish to jeopardize my amateur standing. At the time, I could do 135 to 150 pounds in the sit-up, and this would have been a National record. Today, if I do any exercises for the midsection they tend to be side bends and leg raises, usually the latter. I believe that posture is more important in maintaining a trim waist than anything else. If you want to keep your waist trim, practice good posture. I've done this for years – and if there's any "secret" in my case, that's it. Another simple but important trick is to wear a thin, tight belt with your street pants. This will remind you to maintain good posture and to pull your waist in rather than allowing the abdominal region to sag forward. Q. How can I build my calves? I do several sets of calf raises in each training session, but the calf muscles don't seem to respond.
A. The calves require a great deal of work to grow bigger. The average bodybuilder feels that he is providing the calves with sufficient work by performing a few sets of calf raises and other exercises, but this is rarely enough. The calves are one part of the body which you never have to worry about overtraining. The calves are used to a great deal of work simply lifting and propelling your body throughout the day, and to make them grow you need to exercise them until they are fully congested, using a wide variety of different movements. Good exercises include the raise on toes, straddle hop,
raise on toes with dumbbells, seated raise on toes, the inverted raise on toes (using a leg press machine), rotational movements of the foot while wearing a York iron boot, and shin raises with a York iron boot. It also is very important to stretch the calves thoroughly after each training session. Q. What do you think of muscle control?
A. I have done extensive muscle control, and believe it is very useful for keeping the muscles in condition when weights are not available to you. While muscle control will not build the muscles without resistance training, it teaches one to control the individual muscles, and this control can help one to elevate greater poundages in barbell and dumbbell exercises – which is sure to lead to improved development. Q. How can I build the kind of long, sweeping lats that so many champions seem to possess? I do plenty of overhead pull-downs, but they don't seem to be working for me.
A. The development that you admire is the result of working the lower lats. The overhead pull-down is a fine exercise, but it works the upper portion of the lats and does not bring the lower lats into vigorous contraction unless you expand the lats as much as possible while pulling the arms down. One of the best exercises for lower lat development is barbell rowing while standing on a block or bench so you can lower the bar to your toes on each repetition. Another good movement is one-arm dumbbell rowing. Perform this in very strict style, with no turning or twisting of the torso, and as you lower the weight, move it towards the opposite side to effect a complete stretch. By concentrated action you will feel the lower lat expand when you do the exercise properly. Stiff legged deadlifts while standing on a block or bench and lowering the bar to the level of the feet (or lower) is another excellent movement for the lower lats. I also enjoy the long cable pulley exercise, but you need to perform it by leaning while forward when your arms are extended. You will find that pulling the cable to your abdomen is more effective for working the lower lats than pulling the cable to your chest. Q. I notice you recommend a layoff now and then. What are the benefits of a layoff? Will it help me to add bodyweight?
A. If you are training regularly, a layoff should prove beneficial and should help you to put on bodyweight. I believe that every four to six weeks a oneweek rest should be taken. A layoff helps to stimulate your ambition, and when you begin training again you will gain very rapidly. Of course, if you take too long a layoff, or if your layoffs are too frequent, your results will suffer. Q. Please tell me, if you care to reveal your secret – are dumbbells better than barbells for acquiring exceptional development?
A. I don't view it as a secret, but yes, I do a great deal of dumbbell training, as do most of us in York. Dumbbells are harder to handle than barbells; consequently, you get more out of training with them. Also, you can vary your hand spacing very easily with dumbbells, so that you can use a close, wide or normal grip all on the same set just by changing the position in which you hold the bells and the arc of the movement. I began using dumbbells many years ago when Sig Klein stumped me with a pair of awkward 100's. This presented a challenge to me, and I constructed a sturdy pair of dumbbell bars and used them in my training until I was quite adept with them. Dumbbells are excellent for muscle and strength, although, of course, there are some exercises that are best performed with barbells (such as squats). Personally, I prefer dumbbells to barbells, at least for upper body exercises. Q. What is your favorite type of curling exercise? That's hard to answer because I have done every type of curl under the sun – and then some! Of course, I've done heavy barbell curls (going as high as 180 to 190 pounds for five or six reps), and I've done many sets of heavy dumbbell curls or the dumbbell curl and press, which was often used as a special challenge among the York lifters. But at present, my favorite curling exercise is performed with a single dumbbell. I sit on a bench and lean forward, allowing my arm to hang perfectly straight, and then perform a strict curl with deep concentration and a real effort to contract the biceps as hard as possible. It affects the biceps in an unusual way. Q. What is the best exercise for building the triceps?
A. French presses and triceps extensions are certainly very popular, but I've always gotten best results by doing the military press, starting with the barbell low on the chest. Use strict form and a slow start, relying entirely on muscle action in the first few inches of each repetition. French presses and triceps extensions tend to develop a short, knotted muscle, while the military press develops a longer and much more impressive muscle that extends from the shoulder to the elbow. Q. I've heard that you once set a World record in the one-hand dumbbell swing. Is that true?
A. One year, as an added attraction for Bob Hoffman's Birthday Show, the York lifters decided to have a contest in the one-hand dumbbell swing. I was able to handle 200 pounds in the lift, and the others were stuck at 160 or 165 pounds, so they decided to exclude me from the contest! In 1949, I was invited to appear in London as a guest poser at the Mr. England show, and it was suggested that I do some lifting, as well. Knowing that the one-hand dumbbell swing was very popular in England back in the old days, I decided to attempt a new record, which stood at 209 pounds. In training, I managed 230 pounds, and was hoping for 240 pounds or even 250 pounds at the show. However, I developed a very painful elbow a few weeks before the show and had to curtail my practice on the lift – and so I simply did my posing routine and then some iron bending and chain breaking. Sad to say, I have not done the exercise since that time, and it's a shame, because the lift is an excellent back developer and teaches the muscles to coordinate better. Q. What are the best exercises for building the trapezius?
A. The shoulder shrug is probably the most common exercise for the trapezius muscles, but many other exercises also affect the trapezius. All lifting movements, especially snatches, swings and cleans, will develop the trapezius, as will the high pull-up. The best exercises include: two hands shrug with barbell, two hands shrug with dumbbell, one-arm shrug, upright rowing motion, deadlifts, cleans, all lifting movements, lateral raise overhead, lateral raise while bending over from the hips, shoulder circles while holding weights, and back press with cables.
Q. I have trouble holding heavy jerks overhead. What should I do?
A. You need to build additional body power with specialized movements that allow you to use extremely heavy poundages to overload your muscles, tendons and ligaments. At the York Barbell Club Gym, we rigged up a set of heavy chains to hold a barbell overhead, and then practiced holding the finish position of the jerk with extremely heavy weights. The idea is not to lift the weight, but rather, to hold it motionless for five to ten seconds. With this system you can perform jerk supports, press lockouts, presses from the forehead, and you can practice holding the weight at the shoulders and then dipping very slightly – and then pausing and holding the position with your knees bent one or two inches. John Davis and I both used these exercises in our training, and both of us could handle 800 pounds or more in the jerk support exercise. Q. I am having trouble building my deltoids. What would you suggest?
A. Like everything else, the secret is hard work and correctly applied. The deltoids can be developed quite easily, but this requires the correct exercises. Many times the problem in developing the shoulders is simply that the trainees needs to vary the exercises he has been doing. On the whole, weightlifters have much better shoulder development than bodybuilders, which is the result of the pressing and pulling movements that lifters do. For bodybuilders, I would suggest the following exercises for shoulder development: cleans, snatches, military presses, dumbbell presses (simultaneous or see-saw style), dumbbell front raises, lateral raises (performed strictly, with the arms as far back as possible), bent-over lateral raises, bench presses and incline presses, upright rowing, high pulls, barbell bent-over rowing, dumbbell rowing. The deltoids respond best to 15 repetitions per set. However, if a trainee includes a wide variety of exercises, it is better to perform 8 to 10 repetitions. Q. I am having trouble developing my arms. Nothing seems to work for me. No matter how many sets of curls I do, I just don't seem to feel the exercise. I am tired of not making any progress. What should I do?
A. Like any other muscle, the arms quickly become accustomed to the work you do for them. When that happens, you hit a sticking point where you can't seem to gain no matter how hard you train. So here's what I want you to do. STOP performing any kind of curl for a period of two or three weeks. Instead of curls, train your arms with barbell bent-over rowing and other pulling movements, and train your triceps with presses. That's very important because the triceps comprise the bulk of the upper arm. After two or three weeks, go back to your regular arm training. The change will do you a world of good, and your gains will be very rapid. Q. What is the secret of gaining muscular bodyweight? I can't seem to gain weight no matter how much I eat or how I train. A. The real secret to gaining weight has nothing to do with diet or exercise. The problem is more mental than physical. Most heavy individuals tend to be slow-moving, placid, easy-going sorts who never seem to fret, worry or be troubled about anything. In contrast, most skinny men are high-strung, nervous, excitable types who are always active, always moving, and always keyed up about something. They burn a tremendous amount of energy just by worrying. This is why they remain thin – and herein lies the solution. Above all, learn to relax and do things in moderation only. You will find this to be the real secret of gaining weight. Don't fret about your workout, but rather, commit yourself to following a sensible training program and then stick to it long enough to see some results. Do not follow a long and exhausting schedule. A moderate program is much better for gaining weight. Similarly, do not stuff yourself with food. Your body can only use, digest and assimilate a certain amount of food at one time. Any extra food merely places a strain on your system – particularly if you already have digestive trouble, which is very common among skinny men. The best and surest way to gain muscular weight is to practice moderation in all daily habits, including exercising, eating and sleeping. Stop all unnecessary drains on your energy and you'll soon get heavier. Q. What is the best diet for gaining strength and muscle? Should I eat six
meals as day, as much food as I can manage, and drink three or four quarts of milk each day?
A. There's an old saying that "One man's meat is another's poison." Some people enjoy the taste of milk and drink plenty of it for its nutritional value. Others can't stand the taste, or they have trouble digesting it, so they leave it out of their diet – and they do just fine in their muscle building. If you enjoy milk, drink it, but drink it in moderation. There's no need to drink three or four quarts a day. Other foods are also important for weight gaining. The best diet for gaining muscular bodyweight is a mixed diet, and never in huge amounts unless your appetite demands it. In other words, let your appetite guide you in how much to eat, and only eat as your appetite urges you. Force feeding and stuffing yourself is always a mistake. Q. Is neck training important? What are the best exercises for the neck?
A. When properly developed, the neck adds greatly to one's appearance. Imagine what a man would look like with heavily developed arms, shoulders, and torso, combined with a thin neck! In addition, exercising the neck promotes the flow of blood to the brain, providing nourishment for the brain cells, and also promotes the development and free flow of nerve force throughout the body. The neck responds rapidly to regular exercise, and is easy to develop. The best exercises for the neck are the wrestler's bridge, the front bridge, and neck extensions with a York head-strap. In addition, all trapezius exercises influence the neck muscles to some degree. Q. I need to lose some extra weight. What would you suggest?
A. Train with weights four times per week, but train your midsection EVERY DAY. Use a variety of exercises and perform them for high reps. You will need to watch your diet carefully. Do this: (1) cut fats to a bare minimum, (2) include plenty of leafy and green vegetables, fruits and fruit juices, (3) eat lean meats only (no fried foods!), (4) reduce starches as much as possible, and (5) eliminate all forms of sweets. Results will not come overnight, and at times you may become discouraged. But over time, you will begin to see a transformation, and your muscles will become sharper and better defined. This will provide you with additional incentive to continue on the program
until you reach your desired goal. Q. You have excellent posture. How can I improve my own posture?
A. Developing the trapezius muscles will improve your posture by helping to fight "round shoulders." So always include exercise for the trapezius muscles in your training program. Do not over-develop the chest muscles, as overdevelopment of these muscles can pull the shoulders forward. Always sit, stand and walk with your shoulders pulled back and your chest out. At first, you will have to make a conscious effort to do this, but soon it will become perfectly natural for you. Q. How can I combine bodybuilding and weightlifting? A. My suggestion is to follow York Course No. 1 on Monday, for a bodybuilding workout. On Wednesday, follow York Courses No. 3 and No. 4 for a weightlifting workout. On Friday, follow York Course No. 2 for another bodybuilding workout. If you feel that you need additional exercise on Monday and Friday, you can perform York Courses 1 and 2 on both days. In this way, you will get all of your bodybuilding exercise and also work on your lifting. Such a program is bound to improve both your lifting and your physique. Q. Which is better – to do your exercises in sets or to do one set of each exercise?
A. For bodybuilding purposes, I prefer to do one set of each exercise. Beginners will do fine with one exercise for each muscle group, while more advanced men can perform additional exercises. From a developmental point of view, it is better to perform ten different exercises for one set each than to perform one exercise for ten sets. For weightlifting, you will want to perform more sets of exercises such as presses, cleans, and snatches. Q. How did George Hackenschmidt train? His strength and muscular development was far ahead of his time.
A. Hackenschmidt visited York in 1949, and while he was here, I discussed
his training with him at length. He stated that his training was similar to the York system, and that he always combined weightlifting and bodybuilding exercises, which he believed led to greater all-around development than if one or the other were used exclusively. The men of yesteryear were stronger in many respects than our present day bodybuilders, and as Hackenschmidt freely admitted, their system was to combine weightlifting and bodybuilding. Some might call that sort of training old-fashioned, but if it produced men like Hackenschmidt, then it's the system that everyone should follow. Q. I've read that rowing movements are old-fashioned, and that modern bodybuilders get much better results by performing the overhead pull-down on the lat machine. What are your thoughts?
A. The overhead pull-down is a good exercise, but rowing should always be included in your training program. The rowing exercise provides a great deal of work for the lat muscles, and also provides a high level of work for the biceps and the posterior part of the shoulders, which is often lacking on so many otherwise well-developed specimens. Trainees should practice a variety of different rowing exercises, including the regular barbell rowing exercise, one-arm dumbbell rowing, the upright rowing exercise with barbells and with dumbbells, and the long-cable rowing exercise. These exercises should be performed in strict form with no cheating. In the York gym, we often perform an exercise where we place two benches together, one on top of the other, and then lie down on our stomach on the top bench and perform the rowing exercise while lying in this position. It allows for very strict performance, and consequently, the lats, arms and shoulders get more exercise than when done in the regular way. Also, there is no strain on the lower back, so this alternative is very good for anyone with a low back condition of any sort. In rowing exercises, 12 to 15 repetitions will bring good results. Q. Can you outline a reducing program for me?
A. It takes a long time to get out of shape, and thus, it takes a great deal of effort to get back into condition. You should follow a program of 10 or 12 exercises, made up of squats, stiff legged deadlifts, and the rest being midsection exercises of your choice. Be sure to include a variety of movements for the midsection, and always work both the abdominals and the
obliques. You should start light and easy, and take things easy to avoid extreme soreness – but as you progress, you should work up to several sets of high reps in each exercise. The whole idea is to work the muscles hard, or until they are fairly tired, rest a moment, and then repeat. You should train your midsection every day until you have attained the results you desire. I repeat, however, that you should take it slowly at first, and gradually increase the tempo of your workouts, performing more repetitions and more sets as you grow stronger and better conditioned. Q. How can I increase my forearms and gripping power, and how can I thicken my wrists?
A. My forearms measured a mere ten inches when I began training, and this naturally led me to concentrate on building them as rapidly as possible. In my early training, I worked very hard on my forearms and grip, training them at the end of my workout so I could do justice to my other exercises. My favorite exercise was the wrist roller movement, which I repeated until my forearms fairly ached. I also used strong hand-grippers, and lifted a 50pound Milo barbell plate with a pinch grip and tossed it from hand to hand until my fingers could no longer hold it. My next exercise was the one-arm wrist curl with a kettlebell (performed while bending over slightly and resting my forearm on my knee). I used the regular and the reverse position for this exercise. Next, I would load a specially constructed thick handled dumbbell and toss it back and forth from hand to hand until I could no longer hold onto it. I finished with standing barbell wrist curls. There are other excellent movements, such as lever bar lifts, reverse curls (using a barbell, kettlebell or cables), and wrist curls with cables. Employ a variety of exercises and train your forearms persistently. It may take time to see the changes you wish to see, perhaps even a year or two, but persistence will win out. I know. It happened in my case.
Q. What type of workout would you recommend for increasing my deadlift?
A. Deadlifting builds great power in the lower back. The following is an example of a deadlift routine for a lifter who can handle 475 pounds. Adjust the weights up or down based on your own current best: 300 pounds x 6 repetitions 350 pounds x 5 repetitions 400 pounds x 3 repetitions 425 pounds x 2 repetitions 450 pounds x 2 repetitions 465 pounds x 1 repetition 475 pounds x 1 repetition 480 pounds x 1 repetition Q. What sets and reps would you suggest to increase my clean?
A. Try the following schedule of repetitions to increase your cleaning ability. Begin 75 to 100 pounds less than your best clean and do five repetitions. Increase the weight by 35 to 40 pounds and do three cleans. Increase the weight by another 25 pounds and do two to three cleans. Add another 15 or 20 pounds and do two cleans. Add another 10 pounds and perform three single lifts. Cleaning heavy weights is very good for developing body power and muscular coordination. However, if your form is poor, include more practice with lighter weights to improve your technique. Q. Can you give me a good program for heavy squatting? A. Most of your strength and power is located in the legs, hips and back, and heavy squatting is one of the best means to increase the strength and power of these important areas. Begin with a barbell loaded to within 75 pounds of your limit, and perform six to seven squats. If possible, perform full squats; but if your back rounds, go down to the point where your back begins to round and stop there. Add 30 pounds to the bar for your second set and perform five or six repetitions. Add another 20 pounds and perform four repetitions. Increase the weight by another 20 pounds and perform four sets of one to three repetitions.
Q. Can you give me any good exercises to help build pressing power?
A. The push press (sometimes called the jerk press) is excellent. Begin with a weight approximately 25 pounds over your best military press. You can clean the barbell or take it from squat stands. Now dip your legs as if you were going to perform a jerk, and use your leg drive to shoot the bar as high as possible. It should reach about the height of the top of your head. From there, press the weight to locked arms. In other words, the leg muscles start the lift and the shoulder muscles complete it, which gives them the power they need to finish a heavy press. Perform three repetitions. Add weight in 10 or 15 pound jumps, and drop to two and then to one repetition as the weight gets heavier. Perform a total of 12 to 15 repetitions. Next, take the bar off the squat stands, and hold it at the chest in the starting position for the military press, and then press it as high as possible. You may only lift the bar an inch or two off the chest, but that's fine. When the bar is at its highest point, hold it for several seconds or as long as possible. Lower and repeat. Keep adding weight to the bar from workout to workout, and try to reach the point where you hold more in this position than you could jerk. This exercise gives extra power to your ligaments, tendons and muscles. It was an old favorite of George F. Jowett. For your final movement, press a pair of dumbbells or kettlebells overhead and lower them with straight arms – as slowly as possible – until they reach the level of your shoulders, and then allow them to drop to your sides. Repeat for five or six repetitions. If you prefer, you can press a light barbell overhead (perhaps 80 to 100 pounds, more or less, depending on how much you can press), and slowly lower it to shoulder level with straight arms before allowing your arms to drop to your thighs. Be very careful with these movements at first, because you can strain your shoulder if you go too heavy. I also have obtained good results from seated barbell presses, which are a very strict movement, all kinds of heavy dumbbell pressing, and partial presses beginning with the bar at eye-level or the top of the head. To perform the later movement, you will need to suspend the barbell with strong ropes or chains, or use a special rack to begin in the proper position.
Many use bench presses and incline presses to build pressing power. I have found that these exercises cause me to push the bar forward rather than up, which hinders my pressing. If you choose to try bench presses, perform them with your back flat on the bench, without an arch. If you arch, you reduce the training effect on your arms and shoulders. Place your feet on the bench, or, if your bench is long enough, extend them along the bench, rather than placing them on the floor. Barbells and dumbbells are both good for bench pressing and incline pressing, and you should include both of them in your program. Q. Is it possible to train for bodybuilding and weightlifting at the same time? A. It not only is possible, it is an excellent idea! The two are closely related, and one will achieve better results when both are included in one's program. Lifting is particularly valuable for developing the shoulders, trapezius, serratus magnus and back, as well as for developing rugged and muscular thighs. It makes your muscles operate in a coordinated fashion and fills out the spots which bodybuilding misses. On the other hand, bodybuilders tend to develop more shapely arms and legs, and a better lat spread, than do lifters. Bodybuilders should practice lifting once a week, and lifters should practice bodybuilding once a week or once every two weeks. Q. Can you give me a good, all-round program for bodybuilding?
A. The following program is to be employed by those who desire to gain weight and increase their muscular measurements. An advanced bodybuilder may use this program, along with additional exercises, in which case, his experience should aid him in the selection of exercises for his particular needs. However, the majority of bodybuilders should do well by training three times per week on this program: 1. Warm-up exercise – clean grip high pull-up 1 x 8 - 10 2. Two hands curl 2 x 8 – 10 3. Two hands reverse curl 2 x 8 – 10 4. Bent-over curl, single arm 2 x 7 – 8 5. Press behind neck, sitting 1 or 2 x 8 -10 6. "French" press (triceps press) with barbell 2 x 8 – 10
7. Squats (fairly light weight) 1 x 15 – 1 - Second set of squats (add 20 pounds) 1 x 12 – 15 - Third set of squats (add 15 pounds) 1 x 8 – 10 - Fourth set of squats (add 10 pounds) 1 x 6 – 8 - Fifth set of squats (add 5 pounds) 1 x 3 – 5 Note: After each set of squats, perform light breathing pullovers or lying lateral raises for ribcage expansion 1 x 10 – 15 8. Two hands press 2 x 8 – 10 9. Rowing exercise 2 x 8 – 10 10. Shoulder shrugs 2 x 10 – 12 11. Deadlift (bent-legged or stiff-legged) 2 x 10 – 12 12. Side bends, barbell 2 x 12 – 15 Note by Brooks: I have presented a workout based on Grimek's suggestions. However, this workout would be far too long for me, and far too long for many readers. I would have to divide it into two or three different workouts, performing each workout once per week, as described in Dinosaur Training Secrets, Vol. 1. Another option would be to use the Light, Medium, Heavy system, but even then the workout has too many exercise for most trainees. Q. Could you give me a good training program that combines bodybuilding and weightlifting?
A. Train three days per week on the following schedule: MON/WED 1. Warm-up exercise: clean grip high pull-ups 1 x 10 to 12 reps (Note by Brooks: A "high pull-up" is the old-school term for what we now call a pull or high pull. So the suggested warm-up is 1 x 10-12 in the clean high pull.)
2. Full squat with the heels raised on a board
(Note by Brooks: The better option is to wear Olympic lifting shoes with a heel to perform this exercise. It's a high-bar, Olympic style squat.) 1 x 15 to 18 reps Add weight and perform 1 x 12 reps Add weight and perform 1 x 10 reps Add weight and perform 1 x 10 reps Add weight and perform 1 x 10 reps
Note: Perform one set of light dumbbell pullovers after each set of squats. Use light weights only. Breathe in and out deeply on each repetition, and strive for maximum expansion of the ribcage. 3. Military press with barbell or two-dumbbell press 2 or 3 sets of 8 reps 4. Incline barbell press or bench press 2 or 3 sets of 8 reps 5. Dumbbell side-bends 2 or 3 sets of 12 to 15 reps per side 6. Leg raise or leg scissor 2 or 3 sets of 12 to 15 reps 7. Dumbbell lateral raise 2 or 3 sets of 8 reps 8. Shoulder shrug 2 or 3 sets of 8 reps 9. Barbell, dumbbell or swing-bell curl 2 or 3 sets of 8 reps 10. Deadlift 2 or 3 sets of 8 reps 11. One-arm dumbbell rowing 2 or 3 sets of 8 reps 12. French press 2 or 3 sets of 8 reps 13. Wrist roller exercise 2 or 3 sets in each direction 14. Calf raises or one-legged calf raises 2 or 3 sets of 10 to 15 reps SAT 1. Warm-up exercise: clean grip high pull-ups 1 x 10 – 12 reps 2. Clean and press (do one clean and one press on each rep) 1 x 6 to 8 reps (use roughly 50% of your one rep limit) Add weight – 1 x 6 reps Add weight – 2 x 5 reps Add weight – 2 x 3 reps Add weight – 2 x 2 reps
Add weight – do two to five heavy singles
Note: if possible, work up to a new maximum. 3. Snatch 1 x 6 to 8 reps (use roughly 50% of your one rep limit) Add weight – 1 x 6 reps Add weight – 2 x 5 reps Add weight – 2 x 3 reps Add weight – 2 x 2 reps Add weight – do two to five heavy singles
Note: if possible, work up to a new maximum. 3. Clean and jerk 1 x 6 to 8 reps (use roughly 50% of your one rep limit) Add weight – 1 x 6 reps Add weight – 2 x 5 reps Add weight – 2 x 3 reps Add weight – 2 x 2 reps Add weight – do two to five heavy singles
Note: if possible, work up to a new maximum. Note by Brooks: Again, this training program would be too long and tiring for most trainees. If I were to use it, I'd break the bodybuilding workout into two or three different workouts, and do the same with the weightlifting workout. Then I'd spread everything out over two weeks rather than one week. Another option would be to divide the weightlifting workout into three different workouts and do each workout once per week. Do squats after one of the weightlifting workouts, and do bodybuilding exercises 3 – 8 after the second weightlifting workout. Then do bodybuilding exercises 9 – 14 after the third weightlifting workout.
GRIMEK'S 90-DAY TRAINING PROGRAM FOR FAST GAINS For many years, Strength and Health ran an annual Self-Improvement Contest for readers. The contest ran for 90 days. The readers submitted a set of before and after photographs, as well as a list of their measurements and their lifts at the start and end of the program. John Grimek, Steve Stanko and others on the Strength and Health staff would select a winner from all of the entries. It was a great way to motivate the readers to get into hard, steady, consistent training – and a great way to prove to the world that weight training works! A little over half a century ago – way back in April, 1953 – John Grimek and Harry Paschall teamed up to give the readers of Strength and Health a special 90-day program to follow during the 1953 Self-Improvement Contest. Grimek wrote the program, and gave instructions on how to follow it for maximum results. Paschall supplied a series of his inimitable Bosco drawings to illustrate the exercises. Grimek began by challenging the readers to "stop wishing and dreaming" for muscles and might. "Be a man of action and make those dreams a reality," he said. " All the wishing and dreaming in the world WILL NOT transform you, but properly directed effort WILL!" " I'm not going to kid you by saying that within 90 days you will be a superman," he added. "But I can honestly say that within that time you will be transformed sufficiently to astound and amaze your friends – that is, if you are willing to work hard towards this accomplishment." Repeating this important point, Grimek stated: "If there is nothing basically wrong with your internal system, you should gain or lose, whatever your goal might be. Put your wholehearted effort into our work. You'll be well repaid for your efforts."
FOR GAINING WEIGHT Recognizing that trainees fall into two broad categories – those who need to gain weight and those who need to lose weight, -- Grimek provided a different version of the course for each group. The program for gaining weight was as follows:
1. Warm-up exercise: High pull-ups 1 x 10 to 12 reps Note: The high-pull-up is a clean grip high pull performed with a light weight, purely as a warm-up exercise. Light power cleans, light power clean and press, or light power snatches would also work well as a warm-up exercise. 2. Full squat with the heels raised - 1 x 15 to 18 reps - Add weight and perform 1 x 12 reps - Add weight and perform 1 x 10 reps
Note: perform one set of light pullovers with plenty of deep breathing after each set of squats. Keep the weights very light on these – they are intended solely as a breathing exercise to help expand your ribcage. 3. Military press with barbell or two-dumbbell press 1 x 10 to 12 reps Note: if you use dumbbells, you can perform the presses in simultaneous style or in alternate arms style. 4. Incline barbell press or bench press 1 x 10 to 12 reps Note: If you prefer to use dumbbells in either exercise, that's fine. 5. Dumbbell side-bends 1 x 12 to 15 reps per side
Note: Use one dumbbell for this exercise, and perform one set bending to the right side and one set bending to the left side. 6. Leg raise or leg scissor 1 x 12 to 15 reps Note: If you choose to perform leg raises, perform them while lying on a flat bench. More advanced trainees can perform them while lying on an incline bench, with the feet at the lower end of the bench. Grimek favored an exercise called the leg scissor, which is an alternate leg raise performed while sitting on the edge of a bench. If you perform leg scissors, perform 12 to 15 reps per leg.
7. Dumbbell lateral raise 1 x 10 to 12 reps Note: Grimek favored very strict performance in the dumbbell lateral raise, with the arms straight and the dumbbells held back in line with the shoulders throughout the entire rep. He also advocated a complete range of motion, ending with the dumbbells touching over the trainee's head. You can perform them with the thumbs up or with the palms down. If you perform two sets, perform one set in each style. If you perform a single set, you can perform six reps with the palms down followed by six reps with the thumbs up. 8. Shoulder shrug 1 x 10 to 15 reps Note: You can perform the shoulder shrug with a barbell or with two dumbbells. You also can perform a single arm dumbbell shrug, doing one set with the dumbbell in your right hand and one set with the dumbbell in your left hand. 9. Barbell, dumbbell or swing-bell curl 1 x 10 to 12 reps Note: You can perform barbell curls or dumbbell curls. If you perform dumbbell curls, you can perform them standing or seated. You also can perform swing-bell curls. Grimek enjoyed doing one-arm dumbbell concentration curls while seated on a bench and leaning forward. He also enjoyed seated swing-bell curls, performed in the same position.
10. Deadlift 1 x 10 to 12 reps Note: Paschall's illustration for the course showed Bosco performing deadlifts from blocks. Grimek suggested that trainees perform deadlifts from the floor for muscle-building and all-around development. Deadlifts from blocks would work better in a heavy program of specialized strength and power training. If you prefer to do stiff-legged deadlifts, that's fine. For gaining weight, Grimek suggested three total-body workouts per week. For the weight gainers, there were no restrictions on diet. However, Grimek urged trainees NOT to stuff themselves with huge amounts of food or to drink large amounts of milk, as so many suggest for gaining weight. Grimek always urged underweight trainees to avoid anything that would place an undue strain on their digestive system. He believed in coaxing muscular growth rather than forcing it. Grimek's advice on diet for underweight trainees may sound strange to those who have grown up reading about special weight gaining diets that involve six meals a day, massive amounts of food, and drinking several quarts of milk every day (or several quarts of some sort of "blender bomber" or "Get Big Drink"). But it is consistent with several aspects of Grimek's training philosophy. Grimek grew up in an era when the top instructors in the Iron Game all recognized that barbell and dumbbell exercises improve organic health, the proper functioning of the internal organs, and the digestion and assimilation of one's food. Under this approach, there was no need for force-feeding because your body automatically obtained more nutrients from your food as your digestion and assimilation improved. In addition, exercise increased your appetite, and as your appetite increased, you naturally tended to eat more. For these reasons, it was unnecessary to stuff yourself with food, milk or anything else. In fact, doing so would likely
cause digestive trouble, which would set your training back rather than moving you forward. In addition, Grimek believed in building solid muscle and developing the body along shapely, proportionate lines. He urged trainees to avoid gaining weight merely to register more on the scale, and publicly decried what he called "the bulk craze." Grimek's friend and mentor, Sig Klein, was famous for his motto, "Train for shape and strength will follow." In a similar vein, Grimek often spoke about the importance of " proportionate development," which he believed was important both for one's health, one's appearance and one's strength. With the goal of " proportionate development " at the top of this thinking, Grimek was simply not interested in any sort of dietary extremism. In this regard, it bears noting that many trainees of this era gained 20, 30 or even 40 pounds of muscle in their first year of barbell and dumbbell training, and they did so without any sort of force-feeding. They also developed lean, hard-muscled physiques with excellent muscular shape, proportion and definition, and tremendous strength and power. The photos in each issue of Strength and Health, and in the "Success Stories" section of the magazine, document these gains. Since he was surrounded by evidence that his advice worked so well, Grimek would have seen no reason to suggest anything else. Of course, Grimek believed that trainees should eat plenty of good, healthy foods. Protein foods were important for building strength and muscle, as were fruits and vegetables for their vitamin and mineral content. Grimek reminded trainees that rest and sleep were very important for their progress. However, too much sleep made one lethargic, and should be avoided. Grimek urged all trainees – the weight gainers and those who were overweight – to lie down and relax completely for 10 or 20 minutes after each workout. "Just relax!" he said. " Feel your muscles grow! Feel that fat disappear!"
As noted before, Grimek urged all trainees to approach their workouts with a positive, optimistic, confident outlook. He also urged trainees to perform their exercises with "concentrated mental force." All reps were to be performed in picture-perfect form. Trainees were to add weight to the bar when it was possible to do so – but were cautioned to add weight ONLY when they could perform all of their sets and reps correctly. In this regard, it is important to note that although Grimek was an exceptionally strong man, he always urged trainees to use weights they could handle in perfect form. He did not approve of cheating exercises, and did not want trainees to strain and struggle to complete their scheduled number of reps. Again, Grimek's approach sounds foreign to modern trainees. But it was consistent with the advice of other leaders in Physical Culture, and consistent with Grimek's slow and steady approach to training. Grimek had tremendous confidence in the power of weight training to strengthen the internal organs and their efficiency, and he believed that by doing so, you would coax gains in strength and muscle much more effectively than if you attempted to force the process by working to your absolute limit in every workout. Even for weightlifters and advanced bodybuilders, Grimek suggested a Light, Medium and Heavy schedule where only one workout per week was a truly heavy, maximum effort session.
FOR LOSING WEIGHT Grimek suggested that those seeking to lose weight should follow a sixexercise program four times per week. As they grew accustomed to the program, they could increase to five days per week, and then to six days per week. The six-exercise program for the overweight trainees was as follows:
1. Warm-up exercise: High pull-ups 1 x 10 to 12 reps Note: See instructions for the weight gaining routine.
2. Full squat with the heels raised - 1 x 15 to 18 reps - Add weight and perform 1 x 12 reps - Add weight and perform 1 x 10 reps
Note: See instructions for the weight gaining routine. 3. Military press with barbell or two dumbbell press 1 x 10 to 12 reps Note: See instructions for the weight gaining routine. 4. Incline barbell press or bench press 1 x 10 to 12 reps Note: See instructions for the weight gaining routine. 5. Dumbbell side-bends 1 x 12 to 15 reps per side Note: See instructions for the weight gaining routine. Note: After two weeks, increase to two or three sets and perform higher reps of this exercise. 6. Leg raise or leg scissor 1 x 12 to 15 reps Note: See instructions for the weight gaining routine. Note: after two weeks, increase to two or three sets and perform higher reps of this exercise. Grimek warned the overweight trainees to start with light weights and work up slowly and gradually – and similarly, to avoid overdoing the repetitions on the side bends and leg raises. Training too hard too soon would likely lead to stiffness and extreme soreness. With regard to diet and nutrition for those seeking to lose weight, Grimek
once again rejected any sort of extreme approach. "There is no need to fast or starve yourself," he said. "Simply select foods which are non-fattening and eat your fill without over-stuffing yourself." Grimek also noted that fasting or starving yourself would lower your energy, thereby "dulling your ambition." Given the importance he placed on the mental aspects of training, he clearly believed that it was better to "make haste slowly" and keep your ambition and enthusiasm as high as possible! Grimek urged overweight trainees to eat lean meats of all kinds. Vegetables of all kinds (particularly green leafy vegetables) were a "MUST." (Grimek's emphasis, not mine. The man was serious about eating your vegetables.) He also was serious about eating your salads. "Salads, especially made with greens and a little olive oil and lemon juice as dressing, are highly recommended," he said. Fresh fruits and fruit juices (with no added sugar) were also highly recommended. Plain baked potatoes (no butter or sour cream) were permitted if not taken too often or in too large quantities. The same was true of bread. If one chose to eat bread, whole wheat or rye bread was preferred. Milk was permitted if one enjoyed the taste of milk, but Grimek urged overweight trainees to drink skim milk rather than full-fat milk. Although he did not mention it in this article, Grimek and others at the York Barbell Club often followed a simple reducing diet where they ate as follows:
BREAKFAST Eggs (as many as desired) Meat (no limit) Potatoes Whole grain toast
Fresh fruit or fruit juice Coffee or tea, no cream, no sugar
LUNCH Lean meat (not fried) (no limit) Huge green salad with olive oil and lemon juice dressing Water or water with lemon juice
DINNER Lean meat, chicken or fish (not fried) (no limit) Two cooked green vegetables Huge green salad with olive oil and lemon juice dressing Water or water with lemon juice Although Grimek's advice for overweight trainees is fairly simple and conservative by modern standards, it worked – and that's what counts! " If you ersist with these exercises as suggested, your waist line should shrink three to five inches, hip area the same, depending on the degree of overweight," he said. "Upper thighs well grow firmer with better contour, and your outlook should be tremendously improved." Grimek also noted that you would fell better and healthier – with more pep and more energy – in just a couple of weeks. "This should encourage you to stick to your plans," he concluded. Grimek emphasized that contrary to what many medical doctors believed, exercise was a very important part of a weight loss program. He strongly disagreed with those doctors who would have you believe that exercise was
not necessary for reducing or that exercise increased your appetite and therefore made it more difficult to lose weight. Yes, he agreed, exercise does increase your appetite – but as long as you followed his suggestions on diet, you would not go hungry and your body would obtain all the protein, vitamins and minerals that it required – and you still would "shed useless pounds of fat." Grimek believed that exercise was important for three reasons: "(1) because it accelerates blood circulation, (2) helps to eliminate waste from the body, and (3) increases glandular function and stimulates internal efficiency." For these reasons, strength training with barbells and dumbbells was "vitally important" as part of a weight-loss program. Thus, Grimek clearly articulated his belief that weight training worked (for overweight or underweight trainees alike) by improving their "glandular function" and "internal efficiency." As noted above, he shared this belief with all of the great instructors of the era. It was a common theme of George Hackenschmidt, Thomas Inch, Eugene Sandow, Alan Calvert, Mark Berry, George F. Jowett, and Bob Hoffman. An old advertisement for York barbells summarized the point perfectly. It began with a headline saying, "By using a York barbell you can be a superman!" The text of the advertisement read as follows: "Why? Because of all the known methods of physical training, barbell men have always been the best developed, strongest and healthiest of men. Only barbell men have been able to approach the mythical 'ideal' of the human figure. Barbell men are by far the strongest of all athletes, having the greatest ower, endurance, speed and stamina. The very nature of barbell exercise makes its exponents owners of the greatest gift man can have – super-health. Barbells not only exercise the muscles but build up the vital internal organs as well."
ADVANCED TRAINEES
Grimek gave advanced trainees the option of performing two or three sets of eight reps in each exercise, with the exception of the squat with the heels raised, which were to be performed for two additional sets of ten reps, adding weight on each set. Thus, the program for advanced trainees would be as follows:
1. Warm-up exercise: High pull-ups 1 x 10 to 12 reps 2. Full squat with the heels raised - 1 x 15 to 18 reps - Add weight and perform 1 x 12 reps - Add weight and perform 1 x 10 reps - Add weight and perform 1 x 10 reps - Add weight and perform 1 x 10 reps Note: perform one set of light pullovers with plenty of deep breathing after each set of squats. Keep the weights very light on these – they are intended solely as a breathing exercise to help expand your ribcage. 3. Military press with barbell or two-dumbbells press 2 or 3 sets of 8 reps 4. Incline barbell press or bench press 2 or 3 sets of 8 reps 5. Dumbbell side-bends 2 or 3 sets of 12 to 15 reps per side 6. Leg raise or leg scissor 2 or 3 sets of 12 to 15 reps 7. Dumbbell lateral raise 2 or 3 sets of 8 reps 8. Light pullover with dumbbells or swing-bell 3 or 3 sets of 8 reps Note: Can be performed after each sets of squats with heels raised. 9. Shoulder shrug 2 or 3 sets of 8 reps 10. Barbell, dumbbell or swing-bell curl 2 or 3 sets of 8 reps 11. Deadlift 2 or 3 sets of 8 reps
THE WRAP-UP That brings us to the end of the book – but not the end of the trail. I'm already working on my next e-book, so keep an eye open for it. It's looking good, and I think you're really going to enjoy it. In the meantime, it's time for both of us to do plenty of training. I hit regular weightlifting workouts out in my garage, and when I do, I think about the epic training sessions that John Grimek and Steve Stanko had at the York Barbell Club gym. I train alone, but Grimek and Stanko are always with me. So are Bob Hoffman, Harry Paschall, and the other York champs. In fact, the garage gets kind of crowded sometimes – or at least it seems that way! Wherever you train, you, too, can train with John Grimek and the other champions of the Golden Age of Might and Muscle. You now know plenty about John Grimek's life, lifting and training – and you can use John Grimek's training secrets to propel you to the highest levels of strength and development. Good luck, and good training! Yours in strength, Brooks Kubik
P.S. If you enjoyed this book, please post a review on our Kindle page. Your reviews help us enormously as we try spread the word about the benefits of sane, sensible, old-school strength training and muscle building. If you'd like me to do a sequel to this book, or if you have other topics you'd like me to cover, please send me an email at
[email protected] and let me know what you'd like to see in future books. And, of course, keep me posted on your training and your progress!
FURTHER READING If you're a fan of sane, sensible strength training, Dinosaur Training workouts and old-school training methods, here are some great resources for further reading.
Other Books and Training Courses by Brooks Kubik I've written a number of books and courses, which are available in hard-copy format at my website, www.brookskubik.com. Go on over and check them out – and sign up for my daily email tips. If you enjoyed this course, you'll enjoy the daily email tips. I post my daily email tips on The Dinosaur training Blog http://www.dinosaurtraining.blogspot.co ww.dinosaurtraining.blogspot.com/ m/ . If you prefer reading the at http://w Blog to receiving emails, that's a great way to keep up with everything that's going on at Dinosaur Headquarters – and a great way to be sure you don't miss any of my training tips. We currently have two courses available on Kindle as well as in hard-copy format. We'll be adding other Kindle books over the course of the coming year, including some brand new books and courses, and some from our existing catalog of hard-copy books and courses. Be watching for them. If you'd like a shipping quote on one or more hard-copy books, shoot me an email at
[email protected] . If you'd like me to autograph a hard-copy book or course for you, please ask for an autograph in the "Special Instructions" section of the on-line order form. (And let me know how to personalize the message – for example, whether to sign it to "Jim" or "James.") There's no charge for an autograph – it's an honor to be asked for one.
Strength Training Instruction Dinosaur Training: Lost Secrets of Strength and Development
The book that started the Dinosaur Revolution – an international bestseller since 1996 – and the book they call "the Bible of Strength Training." Emphasizes the all-important mental aspects of strength training and muscle building. Must reading for all serious trainees.
Dinosaur Training Secrets, Vol. 1: Exercises, Workouts and Training Programs Volume 1 in a series of training courses giving you a detailed overview of effective training for maximum gains in minimum time. Available in your choice of hard-copy from my website or e-book at Amazon's Kindle bookstore. The Kindle edition made the Top 10 list in its category in less than three weeks. More courses in the series will be coming throughout the year.
Gray Hair and Black Iron: Secrets of Successful Strength Training for Older Lifters One of my most popular books, Gray Hair and Black Iron addresses the unique needs of older trainees. If you want to continue to train into your 40's, 50's 60's, 70's and beyond, you need this book. A must read for all older trainees – and for anyone who trains or coaches them, or who plans on being an older trainee someday. Contains over 50 workouts specifically designed for older trainees.
Strength, Muscle and Power Over 30 of my most popular articles from different strength training magazines, covering a wide variety of training topics. I revised, updated and expanded the articles, and I introduce each of them with a short preface placing the article in its proper perspective. Informative, motivating, and inspiring.
Chalk and Sweat: Dinosaur Training Workouts for Beginners, Intermediates and Advanced Trainees Fifty Dinosaur Training workouts for beginners, intermediates, and advanced
trainees, as well as advanced trainees seeking to build maximum strength and muscle mass.
Dinosaur Bodyweight Training Collects the best of old-school bodyweight training, and repackages it into high-powered, Dinosaur-style workouts for a great combination of strength training, muscle building and conditioning. Illustrated with numerous photos. Features over 50 different workouts.
Dinosaur Dumbbell Training Detailed instruction on the best of the old-school dumbbell exercises. Featuring numerous photos, and over 50 Dinosaur Dumbbell workouts.
The Dinosaur Training Military Press and Shoulder Power Course The course you hold in your hands (or on your device). Originally published in hard-copy format, and released on Kindle in 2015.
Dinosaur Arm Training A unique arm specialization course with three progressively more difficult workouts to build a perfect blend of size, shape and strength into your arms. Each workout doubles as an arm specialization program and a total body workout. Contains numerous photos of old school champions.
History's Strongest Men and How They Trained, Vol. 1, Doug Hepburn A detailed course covering the life and lifting of Canada's Doug Hepburn, one of the most inspiring athletes of all time, and one of the strongest men who ever lived. Includes 10 different workouts based on Doug Hepburn's actual training programs. Illustrated with rare photographs of Doug Hepburn. Volume no. 1 in a continuing series of courses covering old-school champions.
History's Strongest Men and How They Trained, Vol. 2, John Grimek
The life, lifting and training secrets of John Grimek, the legendary Monarch of Muscledom. Extensively researched, with many unique insights into John Grimek's own training – and his advice to others. Learn the training secrets of the man that many believe to be the greatest all-natural bodybuilder of all time.
The Dinosaur Files Quarterly A unique quarterly journal devoted to Dinosaur Training, garage gorillas, cellar dwellers, Iron game history, lifting heavy stuff, mental toughness, and everything else that Dinos love. Featuring original articles by Brooks Kubik and articles from Dinosaurs around the world.
Iron Game History and Biography Black Iron: The John Davis Story A BIG book – almost 500 total pages – that covers the career of weightlifting champion John Davis, a six-time World Champion and two-time Olympic Gold Medal winner. At one time, John Davis was the strongest man in the world and the greatest weightlifter in the world – but today, he is almost forgotten. A remarkable story of a remarkable man. Includes previously unpublished photographs, and John Davis' actual training program – as shared with me by his training partner from the early 1940's.
Legacy of Iron Novels I've written five novels covering weightlifting and bodybuilding in the United States in the late 1930's and early 1940's. The novels contain a unique mix of Iron Game history, training advice, and candid insights into the lives of our greatest champions. They are fast-paced, action-packed, and fun – and they're the closest thing there is to a Time Machine that can take you right back to the Golden Age of Muscle and Might. There are currently five novels in the Legacy of Iron series, with more to come. Please let me know if you'd like to see them available on Kindle:
1. Legacy of Iron 2. Clouds of War 3. The 1000 Pound Total 4. York Goes to War! 5. Barbells in the Pacific Bill Hinbern's Strength Training and Muscle Building Books and Courses My good friend, Bill Hinbern, has the largest stock of strength-related publications available in the world! Titles you never knew existed. Many not advertised anywhere. New and out-of-print books, courses, rare collector's items, etc. Information on functional strength, strongmen, bodybuilding, powerlifting, feats of strength, biographies, muscle control, nutrition, specialization, muscular bulk, definition,m etc. You'll find classic instruction by all the recognized world authorities: Otto Arco, Paul Anderson, Edward Aston, Mark Berry, Alan Calvert, Anthony Ditillo, Hermann Goerner, John Grimek, George Hackenschmidt, Thomas Inch, John Jesse, George F. Jowett, Ed Jubinville, Charles MacMahon. Maxick, Reg Park, Harry Paschall, Bob Peoples, William Pullum, Peary Rader, Michael J. Salvati, Arthur Saxon, David P. Willoughby, etc. Hailed by Dinosaurs, cellar dwellers, garage gorillas and back yard lifters as the number one single source for the highest quality, result producing physical training information available today! So, don't delay – head on over and check out everything Bill Hinbern has to offer: www.superstrengthtraining.com
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ABOUT THE AUTHOR Brooks Kubik is a five-time national bench press champion who is known to weight training and weightlifting enthusiasts around the world as the author of Dinosaur Training: Lost Secrets of Strength and Development , an international best seller that has been called "the bible of strength training." He also has authored Strength, Muscle and Power, a book that teaches how to develop exactly what it says in the title; Gray Hair and Black Iron, the world's first book about serious training for older lifters; Dinosaur Bodyweight Training, Dinosaur Dumbbell Training, and Chalk and Sweat: Dinosaur Training Workouts for Beginners, Intermediates, and Advanced Lifters. He also has written Knife, Fork, Muscle, a book that covers sensible diet and nutrition for life-long strength and health. In January 2015 Brooks released Dinosaur Training Secrets, Vol. 1, Exercises, Workouts and Training Programs. This is the first in a series of courses that will be released in 2015. The course is available in your choice of hard-copy or e-book format at Amazon's Kindle bookstore. The e-book format has been very popular with readers around the world, and it broke into Amazon's Top 10 list in its category in less than three weeks. Several weeks later, Brooks released an e-book version of The Dinosaur Training Military Press and Shoulder Power Course (which had been released in hard-copy format in 2012). The Military Press e-book jumped into Amazon's Top 10 list in its category in less than 48 hours, and Brooks suddenly had not one, but two, Amazomn Top 10 books. The Military Press e-book made it all the way to number 2 on the Amazon Top 10 list. In addition to writing books and training courses, Brooks also publishes The Dinosaur Files, a quarterly journal covering strength training, muscle building, weight training, physical culture, diet and nutrition, and Iron Game history. In addition to his "how to do it" books, Brooks has written a series of novels covering the legendary champions of the York Barbell Club, and weightlifting and bodybuilding in the United States in the 1930's and 1940's. To date, the series includes five novels: Legacy of Iron; Legacy of Iron 2: Clouds of War; Legacy of Iron 3: The 1,000 Pound Total; Legacy of Iron 4: York Goes to War!; and Legacy of Iron 5: Barbells in the Pacific.
Brooks also has written Black Iron: The John Davis Story, a biography of weightlifting champion John Davis, a two-time Olympic gold medal winner and six-time World champion, who was quite literally the strongest man in the world during his championship years – and who today is almost forgotten, even by his countrymen. Brooks lives in Louisville, Kentucky with his wife, Trudi. At close to 60years old, he still trains hard and heavy on Olympic weightlifting in his garage gym. When he's not working on new Dinosaur Training projects, or hitting the iron out in the garage, he likes to squeeze in some work on his backyard vegetable garden. Be sure to visit Brooks' website at www.brookskubik.com and sign up for his daily email messages, training tips, and updates on new books and other projects. And be sure to listen to Brooks on Physical Culture Radio (Thursdays, at 12:00 noon EST, at www.superhumanradio.com).
Table of Contents FURTHER READING WHAT READERS ARE SAYING ABOUT THIS BOOK THE MONARCH OF MUSCLEDOM PHASE TWO OF GRIMEK'S TRAINING PHASE THREE OF GRIMEK'S TRAINING HOW GRIMEK TRAINED FOR WEIGHTLIFTING STUNTS AND CHALLENGES AT THE YORK GYM GRIMEK BEGINS HIS WEIGHTLIFTING CAREER GRIMEK'S PHYSIQUE STUNS THE LIFTING FANS GRIMEK CONTINUES HIS WEIGHTLIFTING CAREER GRIMEK AIMS FOR THE OLYMPIC TEAM GRIMEK'S TRAINING AND LIFTING AFTER THE 1936 OLYMPIC GAMES GRIMEK STARS AT BOB HOFFMAN'S BIRTHDAY CONTEST THE SECRET OF GRIMEK'S AMAZING FLEXIBILITY THE SENIOR NATIONAL WEIGHTLIFTING CHAMPIONSHIPS OF 1938 THE NORTH AMERICAN WEIGHTLIFTING CHAMPIONSHIPS OF 1938 THE WORLD WEIGHTLIFTING CHAMPIONSHIPS OF 1938 WEIGHTLIFTING OR BODYBUILDING? THE NORTH AMERICAN CHAMPIONSHIPS OF 1939 THE BEST DEVELOPED MAN CONTEST BACK TO LIFTING – AND A WORLD RECORD! THE SENIOR NATIONAL WEIGHTLIFTING CHAMPIONSHIPS OF 1940 THE MR. AMERICA CONTEST OF 1940 GRIMEK'S LIFTING RECORDS AND MEASUREMENTS LIFTING AROUND AMERICA GRIMEK'S EPIC BATTLE WITH KARL NORBERG MR. AMERICA 1941 THE MOST MUSCULAR MAN IN AMERICA THE MR. UNIVERSE CONTEST OF 1948
