Here is 9 good view of the husky upper arm Championship ican. bo to B Grin, 14 fey Tons Tawra, 534 tn and From cacly boybood powerful and cussed tums ate the thing of heroie adoration and fwe come to acipt them as the troe and only power of the body. Yet actully, as you will fear later, the arms are hut supporting props for many of the great feats of strength, de pendent on te back, hips and les for gester Support. Nevertheless, 9 the average person the arm or biceps isthe only muscle ia the body with which he is faiiar and has ome to accept this pat of th reve secret of strength” This as been exie dentin the many places ve visited, whether to beaches or pees where 1am to exhbi, people immediately mike reference to my gem end. shoulder development, whispering My, fe mist be stag! sested ina barber's chai, Basle Tiederman ‘once oveciard a conversation concerning himself, unknowingly to the converses that he sublet of their dicusion was. within feshot, that, "sorandto thought he, Lieder Ian, is the strongest man ia the world And wien asked whe thought so, repli, teense he thought that Liedermen's arm was the lagest and strongest of anyone else.” Un- hoticed, Liedermin when finished got up and left the shop, chuckling to ims? as he left. anatomy a8 the All this tends to show ow such respect the atms actually command, aod why eir development is sch favorite among body builders. Yee ve will Bnd. some insidious person who delights to ridicule the eflows of who entertain the hope of building for emnelves massive and shapely arms, becuse they themselves citer have the ocenive 90t “guts” to improve their physical appear ce, but live in the contentedness of: “Why ind hate to see hemacves physialy. 5 1 nced torger arms? semgone else improve Page 26 Steve Sraso, I 1 of the York Barbell Club's International ing Gone Vesasias, 153, thy JOH Ton "font azeo, 1330 tn “Thuy shun physical exertion because they lack he iititive to better their pysical appear ance. Physical exercise tones up the tody and in turn midkes the mind fuaction mote accurately, But most people who prejudiced against exercise, beouse of their wn laziness, atterpt to justify their lezness by saying they dont need any more muscles nad often quote the old coined. phrase of ‘Suong back and wei mind.” Anyone who dele into physical waning understands hat fe miod diteets physical morivation, and i fxertising the bay the mind is ikewise execs “The flowing lines of the arms and deltoid ombined become inore magnificent as. you fgme upon thers and the itricte acl Of them both will amaze you. A pair of wel dleveloped arms and. shoulders sepreseat carves of masculine beauty, and their shop fever fails to impress people with the power they may possess. I sy ay possess, becuse ‘any a well developed atm lacks peoportone strength. Arms the have been develo low ough ight exercibes are never as strong as ough eaey resistance Joped by light ex may, whereas in the pet cis, the tissue is thickly condensed and wing, capable of greater contaction, in tun ‘Where could you find an imposing who lacked development in this region? 1 doubt if you could find one anywhere. For toy athlete that was beter than ediocre had ‘ceptonal development of the arms an shoulders. Glance at any pictures of the late Sindow, and note particularly the benutifl curves of the deltoids and the square thick (ss of the entte upper arm. Really an in pressive sight and of extraordinary physique Beauty. And all ofthe ote past and present crop ‘elopment of the arms aad soulers. recollect the time when 1 embarked on my Utopian plaa, 1 came across a pictore in {book of Abe Boshes, whose deltids stood tut like melons on each side ofthe shoulders. ‘Terrie rounded deltois, powerful thick arms weee the mportant things Ts in this Photograph, which sil remaine deeply etched In my mind. The ater pats of the body wete developed in proportion, but the sight of the dkltoids and ame was by fa the most out Standing feature of this photograph which 1 Ielieve nd dite influence on me to strive and develop largee arms and deltoid, Photo raps of athletes who postestd prominent Selioid and arm development always arrestedw i Built These Arm at iter apres et, Hoge ull dt fae wit sepa Ra See el te tie oy ove Be ey ordre ices te eh ieee made me feel puay and discouraged, How fever, I didn't stay discouraged long. but the inspiration T got from the pictures soon in jected new life into me and I set myself to decomplish the task that Tl been dreaming ff, At that time I dda’ dare to entertain the dea of reaching such gigantic dimensions, but felt positive that I could increase my resent 12 inch girth to some degre, aiding it ap- pearance. I began to devote my time re Figiowsly to exercising, exmesty working on my shoulders and arms which routine 1 am sping t0 disclose in this article Which were direct development Every other day 1 trained faithfully and carcally, believing ia my own mind thatthe responsible for my own things 1 vas doiag were not to be in vain This always served as an encouragement 1 a Carl Gr ohk ne. Weeks passed, and as I wrapp ad those fra 12 inch ‘ido’ surprise me actualy increasing an ims evety week, powerful to me. This thiled me and incited greater ambition, I wasn't going to stop now for I felt sure I was on the road to grater impeovement and 1 trained more madly than ilusteated here, Great variety of culing and exerives described and my knowledge could serve me, and before © year had pused ‘quarter inch under the 14 incl Teoked 100 per cent improve My body in general kept incressing and weight, and my shoulders and atm like wise got bigger uatil they reached a circum: Ference of 1334 inches. There they stuck and no mater what I did or what exercises I per: formed, they remained at that messuremeat In disgust I forsook taining duing that sum mer and did only swimming, tumbling and Balancing to keepin shape. After afew weeks taped my arms and found to my grest dis: ely failed 0 ad actually sheuok in. sie me wns sckining ond, dis was crumbling and ppoinument that they had no jncreste, be = raging, My Uso ne muce I sought 0 seck inspiring pictures an aid to further my improvement. By Chance I drifted into & movie theste and s2¥ George O'Brien, then ie se playing a part which snd tetfe am Within me to dev at. Again the urge symmetrical physique, ‘Specially powerfal looking arms and shoo! ‘ers, became so strong that T immediately went hhome and began to tain zzalously as never before ‘After only two weeks of this hand, spe alized tesining, my arms increased thie (Contiuned on Pose 43)HOW I BUILT THESE ARMS (Continued from Page 27) quarters of an inch and measured a fraction under the 16 inch mark, This sudden gain ignited new ambition in me and 1 worked diligently but with caution, The diversified training with the slight layoff, plus a care: fully selected program was sufficient to give the muscles time to recuperate, so that after the exercises were resumed, they responded quickly Allow me to quote a brief parageaph from fone of the many books that Bob Hoffman has writen, titled: "BIG ARMS." This is the best treatise on arm development I have ever read, past or present. It deals with every phase of apparatus and development for the arm, A whole volume dedicated to the de- velopment of the arm, and Bob has this to say: "Great girth comes as a result of exercis: ing the muscles. Vigorous exercise has broken down pact of the tissue, and then during a Period of rest after exercise, the broken down tissue is replaced and reconstructed by fresh materials supplied by the blood, which means that the muscle must be well nourished as well as thoroughly exercised in order to grow. ‘We exercise the arm and it grows in size and strength because the exercise promotes the vigor of the digestive and assimilative proc- esses.” From the foregoing paragraph 1 quoted from the book "BIG ARMS," it can be clearly understood that to increase size and strength of muscles they have to be exer- ised vigorously and then thoroughly rested to give the muscles a chance to recuperate and be nourished by the blood for their development In considering arm development one rmusta’t lose sight of other adjacent muscle sroups, for if you understand a little of Jhuman anatomy, you will realize that it is ‘quite impossible to work only one muscle group without iovolving other muscles in that region, To the average person who knows litle or nothing about the articulation of the arm and shoulder or of their formation, they think that the upper arm consists of only the biceps, not knowing that the greater and more powerful portion of the arm is the thrce fold triceps group, the opposing or antagonistic muscle of the biceps. This portion of the arm ‘comprises the greatest bulk of the arm when fully developed and gives the arm a pleasing ‘and powerful appearance. Therefore to de- velop the arms to their maximum degree it is necessary to exercise the arms from every angle, and exercise the triceps and biceps equally and thereby resulting in all round upper arm development. One mustn't over- look exercising the caps of the shoulders (eltoids) and the forearms in order to de- velop the arms to their fullest capacity, be- cause if these are neglected you will find it dificult to increase the upper arm measure- ment. These parts work in conjunction with the arm and you can never hope to develop your arm to the highest degree with either the forearms of deltoids lacking in develop- ment. So be wise and recognize this factorand you will be able to reach your goal easier and quicker in arm development. Since having recently won the award for the "Best Developed Arms in. America” my correspondence shows that the desire to. de- and shapely arms is by far one second only to the problem of "Gaining Weight." Nearly every body builder wants to know how he can ine crease hi arm circumference and wants constructive iaformation to that effect. This is the purpose of this article, and instead of answering the many letters relative to arm development, this article will cover the sub- ject more thoroughly, atthe same time reach ing others who haven't as yet wetten for per: somal advice. For more and concise information abot the arms, T can only refer my readers to Bob Hoffman's book "BIG ARMS" which ilus- trates and describes. undeeds of exercises with every useful form of apparatus for the maximum results in arm development. Pro- fusely illustrated showing various arm de- velopments that will inspise you to greater ambition. Written in understandable language and explained so simply that anyone can absorb the essence of arm development and increase his knowledge of this portion of soatomy. Learn how the muscles work and how joiats articulate, The various origins and insertions of muscles, and after you have 2 fair knowledge of anatomy, you will find hhow much easier it isto select exercises that will benefit you most. If the reader seeks to complete his knowledge of arm development, the book “BIG ARMS” will prove an ine measurable asset to him, To anyone who has indulged in any form of physical training for body development, he will be familiar with curls and presses and ‘ther fundamental exercises forthe arms. But both the east and press can be performed in Aliversiied movements and develop the arms from different angles, which is necessary and should be employed, if maximom arm devel- ‘opment is to be hid. One atm cutling exer: ‘ises which is seldom done, but which I have used, is a favorite of mine and performed in this manner to get the maximum contraction ofthe biceps. Hold bell in the regular starting position with palms facing up, then begin 0 curl slowly and deliberately, allowing the elbows to leave their position at the side of the body and travel upwards near the head, pointing forward. (See figure No. 2.) This exercise, you will agree, gives extreme coo- traction and you may fel a slight cramp when the fullest contraction is made. Return to starting position and repeat six to repetitions. Ie will be wise not to attempt too many ‘exercises for one part of the arm during one session of training, but rather divide the arm ‘exercises to other training periods so that you ‘wil employ all the better exercises but on dif ferent exercising days, For example: use the ‘regular curl, reverse curl with barbell on one training day and use dumbells for the alter- nate curl. The following exercising day, omit these and include the curling exercise ex plained above, figure 2, and more dumbell curls, fst with palms facing up, then with palms turned down (reverse cull) and the combination of both these postions, perform: jing them together and alternately. These biceps exercises should not be performed in close sequence, but another exercise for a dif ferent part of the body should be done in. be- tween, Tater returning to the curling move- ments, Chioning can also be done with its many vatietics, Hands far apart, togethe knuckles facing you, then turned away. These can be done at the end of the exercising ses son, often with remarkable results, Rope limbing is effective for biceps and can be indulged at various times, Many gymnasts have developed wonderful biceps development from chinning and rope climbing exercises, ‘hat all round exercises forthe biceps is proven best, Curling exercises with dumbells under arm pits using the alternate and together movements should be employed. The rowing exercise with upper body held horizontally 10 the floor is excellent, not only does it affect the biceps, but the triceps come into vigorous play, as well as the posterior part of the Geltoid, although this exercise is primarily esigned for the huge muscle of the upper buck, latissimus dorsi, Cable exercises are of ‘areat value for the development of the arms and shoulders Pressing should be done in various ways Military press, pushes, press behind neck, prone press on floor of on boxes for longer range movements, Also presses using one arm should be used, Press done behind ead, while standing, using a barbell and palm down and pale wp grip, allowing the weight to rest on the trapezius muscle and then straighten arms overhead. (See figure No. 1.) For exceptional delineation and shapeliness of the triceps, use barbell plate grasping it within the grip of your hand and then bead slightly forward. Keeping the arm straight, kauckles forward, bring the arm backward ‘as far as possible until you feel a tightening of the triceps. Repeat and exercise other arm in Floor dip when done between two ch ‘or hoxes provides excellent triceps work, espe cially when you have reached the point where ‘weight can be placed on your back for added resistance. Dipping while ia the handstand position between bars or boxes provides won- erful exercise for them and other adjacent muscles, As mentioned eatier, i is impos sible to exercise only one musde at a time, because the body is so constructed that each tnd every muscle aids another, thereby result- ing in muscular coordination and greater strength. Any single muscle if it were not de- pendent on another would be totally weak and incapable of doing anything miraculous. But when worked in a group, combines the strength of the entire body construction. ‘Always be sure that the biceps and triceps receive theit individual share of work. An overdevelopment of the biceps has a tendency to make the arm appear unsymmetrical and awkward, resulting in shortening of the liga ment in the crook of the arm. On the other ‘band, the triceps are capable of standing more ‘work and rarely result in over-development. In performing triceps movements, it is advis- able not to perform them all in one trainingperiod, but divide them as was advised in the curling exercises, thus providing a more diversified triceps routine. Once more I make reference to Bob Hoffman's book “BIG ARMS.” Within the book are many excellent exercises especially designed for arm develop- ment, and anyone wishing to specialize on the arms will find a great variety of exercises to choose and select for themselves a fully diversified arm developing program. Remember also to perform various move- ments for the deltoids and forearms; lateral raising, both lying and standing and other effective shoulder exercises. While for the forearms the hand-grips and the “wrist roll- ing device” are excellent. These exercises will aid their development and influence greater upper arm development. Work out your own program accordingly with choice and selec- tive exercises, but I will make a suggestion similar to the program which I followed to attain my present arm development. ‘Those who wish to specialize in arm de- velopment only should follow a program somewhat like this: Choose three exercises with apparatus for the biceps, and two with+ out any apparatus; also four different exercises for the triceps with barbells and dumbells, and three with lighter apparatus, such as: crusher grip, cables, iron shoe and one or two without any apparatus at all. Practice these every other day and then, if at all possible, have some one massage the entire arms and shoulders. Follow this program for two weeks. ‘Then rest two or three days and again resume training. But this time exercise five days in succession and then rest for two days and re- peat for another week, returning back to the former schedule. This program supplies plenty of exercise and rest periods. Some of you may find that resting a day or two more won't hurt but prove best for you. In that case allow more rest in your laying off period, giving the muscles sufficient time to recuperate. Remem- ber that massage plays an important part in specialized work of this nature and should be used to help increase the blood supply to the broken-down tissue, and help carry off the waste materials resulting from exercise and at the same time nourish the muscles. A heat lamp may be used and placed over the af- fected area, thereby increasing circulation and hastening development. If these principles are adhered to over a period of several months, the results will astound you. As the arm grows in size, it will require more exercise to tear down the mus- cular tissue, and more rest and relaxation should follow. This is the method I followed in building for myself the arms that have been judged as “The Best Developed in America.” You who desire to specialize in arm development will see for yourself how these gains are possible. In closing let me mention something about measurements. Measurements are not every- thing, and don't be disappointed if your arms fail to measure up to a certain standard, Be contented to work them up in proportion to the rest of your physique and not for just mere measurement. A small-boned fellow could never hope to develop an arm to equal or exceed his large-boned friend. But on the other hand, though his measurement may be small, his arm will have that clean-cut appeat- ance and look just as impressive as that of his arge-boned competitor, or in most cases appear larger in proportion but not in com- parison. Small joints always lend a trim ap- pearance to the muscles. Strive for symmetry rather than just for bulk. You will be more impressive and attractive by your shapeliness.