f

:{ {,,
ff&
7

F; ffi & qffi

'rNeglecl your triceps exercis.s cnd you will
foil to lncrease your upperorm size to ihe
K. ffiq limit".

@rc ,W .r':
TRICEPS
w
1.r..;!a...

fT IS hard to convince some fellows that the

^ Iargest arms are those with the best devel.
oped triceps. Most bodybuilders Etart in fever-
r 4qw ishly to build up bulging biceps and do attain
tr;""r#
h*lt:t:
*l quite a meaeure of impressivenees in their up-
per arms, but it is all show, and like the old
r-}Js German saying to the efreet that the etore own.
er hae everything in the window and NOTH-
w i
ING in the shop, the drm has no REAL power,
&
t; and ie all "look".
i.j I fully agree that bicepe work is eesential if
g.
your arrn ie to have that finished appearance,
but eome young bodybuildere carry biceps de.
velopment and the quest for an arm with a
"baeeball" appearance to extremes. Always in
your training, strive for a "balanced" develop-
ment and you can't go wrong! The moment you
try to build up one section of the physique at
the expense of another, then you are headed

ffi
for trouble. . . And I can hear you asking
"But why have specialization, isn't that devel-
oping muscles of one part more?" No, it ien't,
for Specialization is designed to bring parts of
the mueculature that are UNDER par, up to
PARITY with the rest of the development.
Only when you uee specialization to enlarge a
ffi''
F*
Muscle Group disproportionately ie Specializa-
tion being wrongly used.
The extensors of the upper arm . . . the TRI-
[ .,*'

f*
Don Collelo displays a Mighty right ann.
The triceps, one ol the most important
muscles ol the body, sets ofr Don's rnus-
culature to perfectian. Lon,
Try and picture Massiae Mal.colm
Brenner u:ithout that titanic ateep
ol Tri.ceps, and then you'll realiie
just hou; essential Triteps power
and d.ettelopment is! Varner.
h.
Statuesque Norman Tou:sley im-
proues the appearan-ce ol his Apol-
lo T'ype physique u:ith pertect tri-
ceps displny. Triceps Specialization .
plays an impoftnnt part in his
training. VARNER-
CEPS . . . are very important mugcles . . . in
fact one of the THREE most important for any
body builder. It ie hardly possible for you to
display strength in any lift where the weight
is handled by the arms, unless your tricepe are
well developed. They are muecles that can
stand a great deal of HARD work, respond
readily to exerciee and provide at least two
thirde of the arm's bulk. Donot waste your time
curling if you desire REALLY big and power-
ful arms.'. . . Start on a triceps specialization
(Continued on page 4O)
20
 NI}nN. ETWENTCE' II.ffI STEPHETI
tells you lhat

TI
///u///
hru/,?/a/ft/ril .Urrr*'

Alan Stephan shous you d

new Triceps rnoaement. Reg-

;q/ J ulateil Resisnnce on the belt

w
(: ,* pumps rte murcles up, in
creasing their strength, size

ffiffi
IT and endurdnce.

ffi ffi
The olil tied and tested
stand by, the Triceps
Curl, sornetfines called. rte
"French Press." Pump your
arms up to size and pouser
uith this great exercise.

Rear Dumbbell Extensions

u:ill moul.d massioeness in
r\ ffi
ffi
the louter head ol the triceps.
Seetext lor ilenils. Use this
moxenent in your schedule.

The laorite Trbeps mot)ement of rte Author, Alut

Stephan, rte'Elboto push up-" .1 barbell pbte on the
back uill increase rcsi.stance and, bulgp out rhe entire
titeps.

2t

Triceps Speriolizotion
N{!rfiATAoor6Eqr
Huil(rm^r.!ilow (Contiuteil lrom page 2l)
ffilrTY HAY€ APPEAI.
I'YE GAIIIO
SIIIC€ YOU'YE BEEH programme. . . . receptive to a hard routine on any specifie
YAHTE ON.NLXEYS Ae it'e name implies, the Tricepa hae
vl-BE-0ll three heads . . . There is an "inner" head,
close to the aidee of the body, . . . 8n
'ouler- head on the *outeide' of the arm
and a ttlower' s€ction down near the el'
bowe. Some bodybuildere find it hard to
attain maximum development of all three
parts and for thia reason get the idea that
the musele is complex in structure and
difficult to "hit" from all the important
anglee.
Thie is of couree not entirely correct. It
ie a fact tho that moet activity is directed
to the outer head of the triceps while the
inner and lower heads are neglected. The
reaaon for this ie that the majority of the
movemente in a beginners schedule are
Vhy drag through the daYe "preeo' type exerciees . . , those that plaee
aII fagged out, drained of accent on "outer" head use. Mr. Average
Body Builder gets so used to performing
energy, pcp, feeling weakt this eort of exerciee for the triceps that he
finde it hard to adopt other forms. It is
depreesed, thin, rundown? only when he starts to use "french pres'
sesr- "tricepa curlst and other unusual
FDDD YOUR NER'/ES exercises that he finde out how stift hie
DON'T FIGHT THEI}T! upper arm6 can get, . . , Preeg on the Floor . . . After your regular
One of the ffnest waye of testing the
li:ll'+,:ff-iu-T't1,tl[t*",;'-ui'5"fr]ii. efiect of any particular movement on the
;;'A.i;d;a;iih *hct vour svsl.E is.hungorins
ll dolrv"Do muscles, is to take a very light weight and
ior, you only-need-f2 tecspoon ot
perform innumerable repetitions with it.
il{""'"g:i*'qf,:Tllii,[:"a"Jj'"''l;l'"]:.iri"f, ; All you have to do then is to wait until
I';3Ei;oo*.I:lgl'"'t,"i1"Y::',""1'?"'xeri"f; i5"rii
pr-ic-e o-l onll next morning, flex the muscles and find
ii"-iii's-titi'irrnilolie ot fre-wor
$2.56o Boltlc. Hurry, ordor l.!-atcl Doltl'l..ol out where you are stifiest, so if you en-
VI-BE-ION, ond help lortily ALL.yourgrowlng
lomrry'
tertain any doubts as to the effectiveness of
VI-BE-ION is excellcnt lor l,qbi6E,-
vouhosierg' nuEinq nothars, lh€ og€d--{' t'll the exercises I am going to give you, just
ir Murcb Mor. VI-BE-ION h6- ploven.lo-b-e
GOOD. I sincerely recomm€nd it. orcter vl'EE- try them out 6rst in the above manner. . .
ION direct lron you'll be convinced. . . .
DR. FTIDITICT TILTIY On the surface of things, one can be for-
lox 16l, Cortl 6oblor, tlcml 34 Florldo given if he thinks that outttanding preEEers
have the best Triceps development, not
,PlPPEtmlNt only from the bulk viewpoint, but from
Do You Prrfcr DI. tltN:Y'3
fCA" wlth HonoY or Lcmcn, cr loth? definition and Power. Actually this too, is
Il vour Heqrt, Nerves or Stonoch ore weck .- , another wrong impression. The greate8t
iirj" FeFFEnilINT TEA is the bevercse lo seekl presser the world has so far seen, Johnny
PEPPEXMINT TEi ic alkalinizing; oids !n nou-
irotiano slomdch acidilv' DR. TILNEY'S Pepper- Davis, has huge arms it ie true, yet they
nint T& is exlra lull ol qoodness, lreshness cnd hardly compare in shape and definition
G" womino PEPPERMINT llovor. Rcgcrdcd cs
d aource o'l Food Mqngcnesc. Tired broins, with Melvin Vells. I do not doubt that if
ncruei. hcorl. slomqch clf need this elemenl. So
iiroebn. TILNEY'S PEPPERMINT TEA rosrulcrlv, Johnny had the time to epare from lifting
Lot or iccd. with l€Don, honev or both. Pocled SPECIALIZATION, he would build up a
Iresh, Iull-itrength. Only $0.50 <r Pacloge, or
o pound postpoid.
f2.65 pair of arms that no one could equal. So
DT. FNID:RIGT fltNTY far his weight training hae been confined
lox t6t, Corcl Gcblor, flloml 31, llorido to pressing weights, and locking the arms
out under heavy jerks and enatcheg. Can
you imagine how big and powerful his
ADD THI!. TO YOUT HEAI'H LIERARY upper arms would be if he engaged in an
"Abundont Living"-(Minisiry By Moil)... t .25 all round bout of Triceps Specialization,
"How to Strengthen lhc Hart",. .25
using all the wonderful Movements to be
"How to Slr.ngthen the Newce". .25
"Vigorous lleolth lor Zcstlul Living"...... .25 found in the Veider Arm Specialization
"How lo Gcin Weighl". .: ... . . . t.25 bulletin?
"Your Wishcr Reolized". 2. l5 There are many thin$ to be considered
"Building VIRILE Power" r.06
when embarking on a programme de-
Dt. fllNTY signed to affect the size and strength of
lox t6l, Coru!'TIDIRIGT
Ocblcr, tirnl 3{, Florldc any muscle group. A fire roars loudest
40
when it is burning fuel continually . . . It
cannot burn when it haa no fuel! Body-
builders get the best retultE from a Spe-
cialization programme when they are in a
"bulky' or "beefy' condition, when they
are "gaining in bodyweight.'The body is
eection of the body . . . more ro than it iB
when in I trained down condition , . . A
generous diet'also helps a great deal.
Plenty of meat and potatoes, with plenty
of millq egge, cheese and butter are foods
for the would be "muscle man." Fresh
fruit for it's vitamin content is another
muEt. . . . An extra hour of sleep and lots
of relaxation between training daye will all
aid in muscle growth . . . In fact it ia wtat
you DO between training days in the way
of rest and nourishment intake, that
BUILDS YOU UP. Exerciee breaks down
tiseue !
All the exerciees in thie article are de-
signed to aftect the inner and lower heads
ol the tricepe. Th"y will aleo be used in
conjunction with the Flushing System,
originated by Joseph Veider. FirEt per-
form your usual BodyBuilding pro-
gramme, eliminating any exercise which
might resemble those in this article. Re-
place the movements with presses . . . The
press behind neck.. . The Press on Bench
. . . The Military Presg . . . The Supine
workout has been completed, then start
the triceps specialization routine . . . As
6oon as you perform a set of the exercisee
. . that ig as soon aE the last rep is
completed, put the weight down and con-
tinue through the motions of the exercise,
locking the elbows forcibly and concen-
trating in the mind on the action of the
triceps musclee-STRAIGHTENING TIIE
ARM. Ilold the elbows loeked while you
mentally tense the muecle, then relax
COMPLETELY and repeat the Symbolie
exereising the same number of reps you
used with weights or applied resistance.
'When your
Triceps workout is completed,
stand in front of the mirror and continue
io tense the muscles sE the arm ie held
straight down LOCKED at the side. Dur-
ing the day, tense the triceps by bentling
and etraightening the arms; keep the
muscles flushed with blood during the
exercise by going from one movement to
the other with ae little rest as possible
in between.
EXERCISE l. The First Triceps exer-
cise is the BELT RESISTANCE MOVE-
MENT. In this movement you MUST
put all you have into it. Lie on your
etomaeh and place the upper arms along
the ground with the elbowe pointing right
ahead. Grasp the belt in your hande and
raise the forearms UP and Over. Your
training partner grasps the belt and reeiste
as you try to straighten the arm. Get him
to gauge the resistance he offers 60 that
you are able to keep the belt moving.
Don't forgel to brace the elbows and

upper arms against the mat . . Continue
until you are no longer able to straighten
the forearms, then let go of the be]t and
perform the movement without resistance.
EXERCISE 2. A great exereise for get.
ting the lower triceps head is the Dumbbell
extension to the rear. Look at illustration
"2" for correct starting position of the ex.
ercise. Just hold the dumbbell in either
hand and get a firm support from a beneh
with the other arm. The body should be
almost level with the floor and the upper
arm in the same position and rigid againet
the side of the body. DON'T move your
upper arm during the exercise. The fore.
arm is the only part of the arm that moves.
Straighten the arm out Lraekwards and
when the elbow is locked, hold the posi
tion for a slow eount of 2 contraeting the
musele mentally with all the efrort in you.
Relax and repeat. Start off with a weight
you can handle for 8 reps 4 sets, working
up to 4 eets of 12 reps before you increase
the weight Don't forget the symbolic
movement8 after each set.
EXERCISE 3. The standing reverse grip
Triceps Curl . sometimes called the
o'French Press'
is a great movement for
building up a bulky inner trieeps head.
When using this movement, try not to let
the elbows travel too far apart. Keep them
as closely together as possible and keep
them pointing high at all times. DON,[
move the upper armE. Only the forearms
move in this exercise. You ean make this
exercise more diffcult by sitting on a beneh
or plaeing the upper arme against a wall.
Start ofi with 4 eets of 8 reps, and.gradually
work up to 4 sets of 12 reps trefore in-
creasing the exercise weight. AND-don't
forget the symbolic movements after each
set with the weighte.
EXERCISE 4. The final rriceps move.
ment is one that has always lreen my
favorite. It is the ELBOV PUSE UP.
Clasp the hands together (as shown in
ILLUSTRATION 4) in the 'opush up'posi.
tion-that is with the arms straight. From
here, lower the body until the cheet
touches the floor, letting the elbowe travel
OUT. Straighten back to starting poeition
and lock the elbows firmly. Hold the
"lock" position and repeat the movement.
You can provide added resistance by plac.
ing barbell plates on your back. Start ofi
with 8 reps 4 sets and work up to 4 retE
of l2 reps before increasing exereising
poundage.
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ffi
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