Stretch your chest to size with the

by Johann van der

A great phy si cal culturi st once re

marked, " 'Increase the size of your rib-
box and you are bound to grow allover"
The fastest way to achieve this, is via
heavy leg work, using the squat in 1<<
sufficient repetitions between 12 and 20
and taki ng 3 to 6 deep breaths betv.een
each squat.
The chest pull developed by Peary
Rader editor of Iron Man Magazine has
not been given the publ icity it deserves.
It is an unusual exercise that gives a
hi gh arch to the chest and wi II prove a
ple~sant change for arl vanced men.
It takes some time to learn the move
ment but once you get into it the resu Its
wi II be forthcoming. The photograph
shows the correct position to be usen.
Grasp the pole slightly above hear THE DRAWING ILLUSTRATES
height with the hands spaced abou'~ three THE POSITION TAKEN FOR THE
inches aoart . While keeping the elbows CHEST PULL REFER TO THE
locked you pull vigorously down and ARTICLE FOR A FULL DESCRIPTION
in , taking a deep breath at the commence OF THIS EXE RCISE.
ment of the pu ,l l. If you are working
correctly you wi II experience a strong.
pull in the region of the breast bone.
Do not be aiarmed at slight twinges of It is essential that you try to ielax
pai n due to stretch i ng of the costal the abdominal muscles as much as pos
cartilages, this wi II soon pass. sible to avoid preventing the pectoral
In your first workout you should do . muscles from giving an effective pull.
10 repetitions and gradually work up to Stay with the chest pu II for a period
20. This w i ll prevent muscle soreness. I)f three months by which time you will
By using the chest pull after each have noticed the desired results . It will
set of squats, you have the greatest not be necessary for you to perform the
combination for rib-cage expansion and pullover as the chest pull is superior
all round body growth. for rib-box expansion.

12
 Right . To work now . Ch oose five
exercises upon which you would like to
improve. If your exercises are Squat,
Deadlift, High Pulls, C l eans , Shrugs
(any of the really heavy type) , start with
a poundage 40 Ibs. less than you would
normally use for 3 reps . For example, if
your best poundage for 3 reps. is 200,
then use 160 for this routine.
Now do one set of 3 reps. with 160.
Take 3-3 mins. rest.
Add 20 I bs. to your bar , do three reps .
th'is time (3-180) . Again, 2-3 mins .
rest.
Add 20 Ibs . to your bar, again do
three reps. (3-200) , but do four sets with
th i s poundage, making a total of six sets
in all.
Follow this for two workouts, then
add one rep. to your first set (4-160),
and one rep . to your second set (4-180).
Do this every other workout , but do not
alter your poundage yet , or you wi II spoi I
the effect.
~I~-~::-;;::;;;~I
This system will work just as well on
We would be pleased to have
your letters as to what you
would like add ed or in cre ased
On paper , your schedule shou ,l d look
like this . (The poundages are on ly an
example) .
1st and 2nd Workout
3 reps. 160; 3reps. 180; 4 sets of 3
reps. 200 .
3rd and 4th Workout
4 reps. 160; 4 reps . 180; 4 sets of 3
reps. 200.
5th and 6th Workout
4 reps . 160; 4 reps . 180 ; 2 sets of 4
reps . 200; 2 sets of 3 reps. 200 .
7th and 8th Workout
4 reps . 160; 4 reps. 180; 4 sets of 4
reps . 200 .
After the 8th workout, you add 101bs .
to the poundage for each lift, and drop
back to 3 reps . again .
Do not add any weight to the bar unti I,
the 9th workout. We know many who did ,
but their progress came to a halt much
sooner than ours .
reps . of 2,4,5,6,8,9,10.
When using pressing, rowing, or pull

...... .......
in Skill .
~~~ ~~~~-- ..
ing movements, increase 10 per set .
That's all for this month, pals .
hope you make the gains we did .

11