Two Types of Training Methods

by Bert Goodrich

You can do numerous reps or but few repetitions - take your choice

THE GANG of bodybuilders must not be blamed for scratching their heads in bewilderment during their training experiences, for there have been so many versions written on systems to follow that I honestly feel that even those who write or teach physical education often scratch their own noodles. Unquestionably this is because of the so different reactions resulting from the variation of muscle-reflexes, nerve-forces and manner by which body-builders perform exercises, that each one eventually questions his own program. If a fellow is progressing rapidly he is pleased; but if another fellow fails to make the gains he expects, he is disappointed because they strive for goals far beyond their anatomical reach. All seem to want to be built like John Grimek, Steve Reeves, or Eric Pedersen. Most of them fail to appreciate the laws of nature.

Now far be it from me to offer one hint of discouragement to anyone. I always have tried to inspire everyone, for nearly everyone positively can obtain a well-developed body; but everyone cannot look like a Mr. America. If such were possible body-building would soon become monotonous, for all would look alike and thus eliminate all incentive for greater betterment. It is the dream ahead -- the struggle to attain that ambition, that makes a fellow work towards a goal.

Look upon it this way: some will train for twenty years and only get a 16 inch arm and a 46 chest and 23 thighs. Others will train for a year or two and acquire the same size measurements at the self-same height. Why? Well, nature pokes her face into the picture frame. You cannot go beyond the limits which nature has formed for you. If you are of average height, then your muscles will enlarge just as far as your boney structure will permit and these muscles will not be as large as they would be if you were six feet two and owned large bones in the bargain. Follow Me? Or suppose your height is but 5 ft. 3 in. How can you expect your arms to become much larger than 15 or 16 inches, and the latter only in rare cases due to an extra amount of progressive training. But, if you are six feet two in height, your arms in time might reach 18 to 19 inches, and your other parts accordingly.

Now then, so many fail to even obtain the measurements I have mentioned, but lack an inch or two in different body-parts, and thus they begin to entertain worry and often discouragement, so maybe if I portray a word picture, the different progress made by two different systems; it might enlighten those who still scratch their heads.

Let's revert to the old corny names of Pat and Mike. Now Pat had ideas of his own. He had heard so much about this "muscle-bound" situation that he refused to touch heavy weights, put performed day after day a course requiring no apparatus. He started this system with ten push-ups off the floor; deep knee bends, or squats about 25 times, plus numerous other movements. The first time he exercised it gave him sore muscles, even though the work was light. That was all well and good. he kept plugging and training and really felt much better. Better blood circulation, more life in his movements and so he was well pleased with his system. He made gains, yes. After a year of daily training, such as he was doing, he gained about one and one half inches around his arm, a few inches around his chest, and I believe his thighs also increased an inch or so. But, at the end of one year, in order to tire or satisfy his muscles, he was doing nearly 75 push-ups and 300 squats without stopping. This was fine. It gave him endurance, but it took a lot of time, for remember, he also performed neck work, waist work, forearm work as well as more and more work for his shoulders, calves and abdomen. Pat had read of the East Indian wrestlers who performed from two to four thousand squats every day. And such a goal must have been in his mind.

Now Mike started exercising with a barbell. He could only curl 50 pounds when he first tried it. That is, he curled 50 pounds in a fair and square way. He could only use 80 pounds on his shoulders for the squat, and with this poundage, could only do six or seven reps. Likewise with other body parts. He lay on his back on the floor and pressed but 70 pounds two or three times. But this was his regime during the first week or so.

One day he decided to add ten pounds to his outfit for curling and twenty pounds for his squatting, and still ten more pounds to his supine pressing. Well, this added weight didn't seem to cause him much difficulty. The first time it set him back a few reps, but on the third training period a week later, he didn't mind it any more than he bothered with the first attempt. He just pitched in with enthusiasm. Anyway, this sort of thing went on week after week. That is, he added a few pounds to the bell for this exercise, and five or ten pounds for that movement. He sure became stronger, but the best part of it all was, his muscles acquired a thick appearance and enlarged to his satisfaction. At the end of one year, Mike had gained over two inches around his arms and three inches around his thighs. But he felt great -- powerful.

Well, Pat and Mike chanced to meet. Pat bragged about his endurance and of the speed in his muscles. Mike retaliated with words about how his strength increased and how his muscles enlarged and of how much weight he had gained. Then they both stood before a large mirror, and although they each were of the same height and size when each began training, Mike now was 20 pounds heavier than Pat, and his muscles seemed twice as large as Pat's.

They tried out competitive broad-jumping, chinning, running and lastly, lifting. The only thing that Pat beat Mike in, was distance running. Mike out-chinned Pat by many reps; he beat him a foot in the standing broad jump; and he lifted with graceful ease a loaded barbell which Pat couldn't even get off the floor.

Now if you are bored by this time, I'll inject that story into your own training experience. Even though you own a barbell outfit, and are not wasting your time with calisthenic training, perhaps you are not going about your exercising the right way. Even with a barbell you can fail to make the progress you should because of indifferent movements, or lack of the right force that should be put into each repetition. you can train and think of something else, or you can exercise and strongly think about everything you are doing. This latter method has been proven the most successful. You can lift 100 pounds for example, and even though that poundage remains the same whether you think of what you are doing or not, let me tell you, it will make a lot of difference in muscle-gaining if you concentrate on each rep and put special force into each effort. That's how the fellows get those 16 inch arms and well-rounded thighs. They put deliberate effort into each rep.

So it all boils down to a few words which could have been said in the beginning and saved space in this magazine . . . if you want to make the MOST of yourself, don't waste time with light work which takes up so much time and effort. Barbell training will save you many hours each week for it should only be done thrice weekly. Light training must be done daily. heavy work requires but few repetitions of greater effort and is much less tiring. In fact it is stimulating, especially squatting, which every barbell devotee can testify. And don't reach for a star. Just wade into your training and if your stature is small, be glad and thankful with a well formed heavy muscled physique. Have Ed Theriault as your goal if you wish. He is only five feet one. If you are of medium height, be appreciative if you become above the average and develop your body to something which stands out among your fellow associates. You can possibly become a lesser prize winner, such as Mr. City. You have all to gain and nothing to lose.

All this has been a rambling discourse but if I have convinced you of the value of concentrating barbell training and made you feel that you can amount to something in the physical world, then accept what I have imparted just as though I have sat beside you and talked to you.