The Good Barbell System - Courses One and Two - Harry Good (1937)

TABLE OF CONTENTS

Introduction
The Question of Eating
Time for Exercising
Sleep, Rest and Worry
Should a Person Drink While Exercising
Concentration
What to Wear While Exercising
Bathing After Exercising
How to Breathe While Performing the Exercises
How Many Exercises Should be Performed at One Exercise Period
How Often to Train
Should One Miss Exercise Periods
Holding the Barbell
The Question of How Much Weight Beginners Should Use
Lowering the Barbell
For Those Who Have Experience
Good Barbell Exercise Course No. 1
Good Barbell Exercise Course No. 2
 Introduction

The "GOOD" barbell courses are devised after years of intensive study and actual experience
with hundreds of the different exercises for barbells, dumbbells and various exercise
equipment.

Experiments with the numerous and varied courses and association with lifters and body
culturists has made us capable of selecting the best barbell and dumbbell courses today. The
exercises included have developed the strongest men in America and this is a proven system
of the right combination of exercise. Some have become champions in physical development
using this system of training but they will improve the health, muscular development and
strength of anyone if they are followed persistently for some time. The exercises are explained
in the least amount of words and made as understandable as possible, and are void of
"nonsense" to enlarge them.

We wish all taking up these courses the best in health, muscular development and strength.
Always remember that not everyone can be a champion of strength, bodily development, or
physique.

As years go by we hope to prove to the exercising public our honesty and sincerity concerning
the selling of courses and exercising equipment. Our motto is "Honesty is our Policy." We
want you to be satisfied.

 The Question of Eating

For those that follow these barbell courses for some time, it will not be necessary to worry
about the food that should be eaten if the individuals are normal in bodyweight. The exercises
will do wonders to the condition of the stomach and digestive tract. This, however, does not
mean one should "stuff" one's self full of all kinds of "trash." It is always better to be
moderate in everything and that also pertains to eating to keep the stomach in the best of
condition.
Our motto is to eat plenty of wholesome foods, fruits and vegetables, but avoid most white
flour products. One does not need to eat food which he does not like simply because others
say it is good for him; not all stomachs are alike. Those wishing to reduce in bodyweight and
at the same time get a muscular development should avoid the fatty, starchy food, pastries and
sweets and never overeat. Overeating is only a habit and can be avoided. One of the authors of
this course has lived on two meals a day for a period of over three years and at the same time
has been stronger than ever before. This does not mean that all others will benefit by such a
course of eating, but in some cases two meals a day will be sufficient. We, however,
recommend three meals a day for the person who works hard every day and then takes a
course of barbell or dumbbell exercises three or four times a week. This is also true of
individuals who are underweight and wish to gain bodyweight. In such cases we advise eating
foods that produce weight and plenty of natural sweets. Following these courses for some
time will normalize the body and if wholesome foods are eaten well take away fat and build
muscle. Very corpulent persons find it hard to reduce and usually the trouble is of a glandular
nature.
 Time for Exercising

The best time to exercise is in the afternoon between 2:30 and 5 o'clock, or in the evening
between 8 and 10 o'clock, providing the evening meal is between 6 and 7 o'clock. This,
however, is not possible for some persons because of their occupations, and under such
conditions it will be necessary to exercise whenever possible. It is best to finish the exercise
period at least an hour before eating or not begin to exercise for at least an hour after a meal.
We do not advise one to exercise in the morning if your occupation is of a rather strenuous
nature as the body will tire to some extent and the day's work will probably be more difficult
to perform.

Sleep, Rest and Worry

To succeed in the shortest possible time in acquiring a muscular development and strength,
sleep and rest are most essential. Some persons can do with less sleep than others, but our
advise is to average at least 8 hours of sleep every night. We do not mean that it is always
necessary to sleep 8 hours every night, but if an hour is lost one night make up that time the
following night or with rest in the day. There is no definite time to go to sleep as long as the
proper sleep acquired.

Rest is just as essential as sleep, but this is not always possible because a person's occupation
usually must come first. But get all the rest possible during your leisure hours. When
following a barbell and dumbbell course with the idea of getting the best results in the shortest
time possible, avoid other sports or forms of exercise because the exercise in the barbell and
dumbbell course will take care of the muscles throughout the entire body. Make yourself lazy
while not exercising, but never be lazy while exercising.

Worry should be avoided by everyone for health's sake, but sometimes it attacks a person
almost without warning and will be nerve-wracking. Fight it the best way possible, because
worry is a bad "sickness" if it gets a foothold. Worry will reduce the bodyweight of a person
quickly and other sickness may be brought on because of it. Whatever the worries are, try to
change the attitude of mind or the environments. Exercise will help get rid of your worries but
at the same time do not expect good results in the way of improved strength and muscular
development until your worries have disappeared. To succeed best, never worry, get sufficient
sleep and rest.

Should a Person Drink While Exercising

Some persons wonder whether or not they should drink while exercising. Yes, drink if
necessary because no harm will result as long as drinking is done in sips. Never drink cold
water while the body is heated from exercising; drink the water warm if there are no
objections by the one exercising. A very satisfying drink is plain lemon juice with warm
water. This drink is satisfying and is very healthful. Never sweeten it with sugar. Avoid strong
drinks at all times. 

Concentration

To derive the full benefits from exercising, we advise everyone to concentrate on the muscles
that are being exercised. This helps to draw the blood to those muscles, assisting in swelling
them while being exercised. The reason a muscle or group of muscles enlarge while being
exercised is because the blood is being rushed there in greater quantities than when the
muscles are not being exercised. Always think of what is being done and if one wishes to
derive the best results, concentration will be most helpful. Never let the mind wander when
performing an exercise.

What to Wear While Exercising

What one should wear depends entirely upon where the individual exercises -- out in the open
sunlight during a warm day, or in a cold corner of the garage or shed where there is no heat.
Those having a regular place where the temperature can be regulated are very fortunate.
Unless it is very warm where one exercises it is always best to wear a sweat shirt and trunks;
where there is any kind of a draft an extra robe of some kind to wear while resting is
advisable. When exercising in a cold place always wear a pair of heavy pants to prevent the
legs from getting cold. The wrap or coat to be worn between exercises, while resting. Always
warm the body thoroughly before starting the exercise. You will make progress under most
any condition if you are ambitious. If anyone wishes to sweat profusely for reducing, wear
heavy clothing and never rest longer between exercises than necessary.

Bathing After Exercising

Taking baths after exercise periods depends to a great extent upon the conveniences at your
disposal. It is much easier to take baths in some homes during the warm season than during
the cold. If there is a bathtub or a shower available our advice is to take a warm bath shortly
after the exercise period and follow this with a thorough rub, using a rough towel. If these
conveniences are not available, take a bath as best possible. Never take a bath in cold water
immediately after exercising. Indulge only in such a bath after the body has been cooled
naturally and the nerves are calm. Never bathe in extremely cold water for health's sake. That
is only for those who are in perfect condition, and want to do such things for their
recuperative benefits. A real warm bath is very beneficial or nervous individuals before
retiring, and will make on sleep better.
 How to Breathe While Performing the Exercises

  Breathing plays a very important part in the exercise program and we advise all our pupils to
read the exercises carefully concerning this matter. Those who have had no experience with
exercising before taking up our barbell courses must follow the breathing and exercising
movements in coordination as best possible until they can perform them rhythmically and as
stated in each exercise. Some exercises may require more frequent breathing than explained,
when a heavy weight is used and we advise that the breathing be done the best way possible
on such occasions; this, of course, will not be necessary until after having exercised for some
time and then there will be a more thorough understanding of the whole matter. Always
remember not to hold the breath while exercising. Breathing performed under normal
conditions means breathing through the nose only, but breathing while performing the
exercises in these courses must be done at times by inhaling and exhaling through the nose
and mouth to give the lungs the proper amount of air. Do not breathe in a "jerky" manner or
by forcibly blowing the air out of the lungs, but just follow the natural way and inhale deeply
at all times. Exhale with a "ha." 

How Many Exercises Should be Performed at One Exercise Period

There are 14 regular exercises in these courses and five of these are dumbbell exercises. We
advise all who wish all-around development and strength to perform all these exercises during
a training period. These exercises can all be performed within an hour, without performing
them faster than necessary and also allowing sufficient time for rest periods. If some
individuals wish to perform more exercises than included in the course, our advice is to select
exercises for the parts of the body that are underdeveloped, in comparison to other parts, or
exercise for the parts of the body that the pupil desires to make outstanding. For this purpose
exercises may be repeated from the same course or selections made from some of the
exercises described in the "Good Dumbbell Courses," cable exercises or some other special
exercises. We advise our pupils to adhere to the number of exercises in the courses because
they are sufficient for most individuals. A person must recuperate for the following exercise
period by allowing sufficient rest to build up the torn down tissue, thus bringing about bodily
improvement. If less than 14 exercises are desired for one training period, perform those that
build up the parts of the body that are underdeveloped in comparison. Always remember to
include several leg exercises because they are of great importance in "tuning up" the internal
organs and aiding bodily development.

How Often to Train

 Training depends to some extent on the individual for reasons such as the occupation that is
followed, reserve of nervous energy, ambitions of what is to be acquired in the way of
muscular development, etc. The best results for most persons are received by training three
times every week with a rest day between each exercise period.
The above schedule includes persons doing all types of work. Should it be impossible at times
to perform the above schedule, two exercise periods a week must do. However, best results
cannot be expected if only two exercise periods a week are performed. Sometimes there are
jobs of a very strenuous nature, lasting 12 or more hours a day for a long period of time. In
such cases twice a week may be sufficient for best results, otherwise the body may be
"sapped' of the reserve energy. After becoming accustomed to exercising and if the individual
is very ambitious and has plenty of reserve energy, or either does not have a very strenuous
job or does not work at all, training four times a week may be the best if one wishes to
acquire a muscular development in the shortest possible time. In this case there must be two
exercise periods on following days. The individual must judge for himself unless  personal
instructor who understands barbell training can give one advice as to whether or not he is
draining himself too much nervous energy. It must always be remembered that it is better not
to force one's self all the time. Champions of strength usually practice only three times
weekly; sometimes they do a few special exercises or a light workout on off days and they
have times they do a few special exercises or a light workout on off days and they have
reserve of energy and know how to keep it because of years of training. If they desire to keep
fit and acquire health and a fairly well developed body, this will be accomplished by
performing the complete courses only two times weekly. A schedule like this should not be
started until after a period of several months of exercising with the barbells and the body is in
good condition. After exercising for some time most everyone will want the best development
and strength to be acquired unless it is a person well up in years who wishes only health and
improved bodily condition. Remember, never let laziness enter into the program if success is
desired, because exercising three times a week will not hurt anyone if the advice given in
other parts of these courses is followed.

Should One Miss Exercise Periods

  It is best not to miss an exercise period to get the best possible results in the shortest length
of time. If it is necessary to miss occasionally, the next exercise period can be lengthened
somewhat by performing more exercises, either some from another exercise course or by
repeating some of the exercises of the same course. Always remember that missing an
exercise period must not happen too often. After having exercised regularly for a period of a
month or more, missing one or more exercise periods will be beneficial and is recommended.
After several months of regularity, exercise will become a habit like eating; this is especially
true then the individual has become more interested and his body changes, gets stronger and
healthier. The internal organs will feel the effect.

Holding the Barbell

 Most exercises explain or the figures show how the barbell or dumbbells should be held
while doing an exercise. There are three ways of gripping a barbell. One way is to grip the bar
with the knuckles away from the body as done in Figure 3, Course 1, commonly called the
overgrip. This grip is used when lifting a barbell to arms' length overhead. Another method is
known as the undergrip with the palms facing away from the body, as shown in Figure 2,
Course 1. This grip is used mostly when a barbell is curled to the chest with one or two hands.
The following grip is usually used when heavy weights are lifted off the floor or in straddle
exercises such as shown in Figure 6, Course 1. Notice the hands are on opposite sides of the
bar and the palms facing each other. This manner of gripping necessary for this exercise but is
not necessary for the leg and back exercise in Figure 8, Course 1, unless the grip is weak. 
To make the grip secure, especially in one-handed cleaning to the chest, use the method of
placing the thumb under the fingers encircling the bar. This is known as the "hook" grip and
with this grip the hold on the bar will not release easily but at first some painful pressure is
placed on the thumb until accustomed to it. Do not use this grip unless really needed because
more grip strength is developed the other way.

The Question of How Much Weight Beginners Should Use

When receiving the "Good Barbell Courses" we advise that the course be read thoroughly and
the wall charts be examined. Then do the exercises of the first course but read the explanation
given before attempting each one. The weight to be used is not mentioned for the reason that
all those taking up barbell training vary greatly in strength and some are stronger than others
in certain parts of the body making it possible for them to use more weight than others in the
same exercise. 
An instructor is only able to select the right weights for his pupils to start with when they are
with them, otherwise it will be mostly guess work. For the first several weeks the beginner
should perform the exercises with very light weights, and leg and back exercises require more
weight than the upper body and overhead exercises. Always select the weight by the number
of repetitions to be performed in the exercises.

For example, the two arm curl is to be performed from five to 10 repetitions, so a weight that
can be handled at least 10 repetitions is selected, but the exercise is only performed five
repetitions to start with. For instance, on Monday and Wednesday, the exercise is performed
for five repetitions; on Friday and the following Monday, the exercise is performed for six
repetitions; on Wednesday and Friday, seven times and so one until 10 repetitions are done
twice. By this time the soreness that is experienced, if one is not accustomed to exercising,
has left and an understanding of how the exercises should be performed correctly has been
acquired, using light weights.

Now increase the weight sufficiently for each exercise so that they can be done smoothly to
the maximum number of repetitions. Whenever able to perform the exercises correctly
without too great an effort for the maximum number of repetitions, increase the weight as
mentioned and start over again, now at a higher level of strength and development. How re-
inKarmic is that!

Do not increase the weight and repetitions too fast or too slow, but follow the schedule as
mentioned above under the two arm curl. It will not be necessary to count the repetitions
every exercise period unless the maximum number of repetitions can be performed in some
exercises to make an increase. Some days one is stronger and the repetitions can be performed
more times than called for, while on other days the same person may be unable to perform the
same number of repetitions. However, do not let laziness take advantage because to improve,
a person must gradually force himself as the time passes.
After about three months of exercising with the first exercise course, start with the second
course, alternating using course one for one exercise period and course two the following
period. Follow the same schedule in course two as in course one. Start with light weights in
some exercises in course two because of the difficulty of performing them, and also learning
to perform the new exercises correctly.

This schedule of making the increases in weight and repetitions cannot keep on indefinitely
because the increases in weight will prevent one from working up to the maximum number of
repetitions in the course. Start doing the repetition and weight increases as outlined for "Those
Who Have Had Experience." Such changes in repetitions and weight increases will work the
muscles in many different ways on alternate days, making them work harder with less
repetitions than when a regular routine is followed.

After exercising for about five or six months on Course 1 and 2, include our Courses 3 and 4,
alternating with the first two courses.

Lowering the Barbell While Exercising

 When exercising always lower the barbell of dumbbells as slowly as when raising them,
because the lowering movement also develops the muscles. Some exercises require a fast
upward movement, such as the one arm swing exercise, so lower the dumbbell in the same
manner. Do not perform the exercises in a jerky manner.

For Those Who Have Had Experience

Whatever your ambitions are for the future concerning muscular development, lifting ability
and strength, our advice is to include the weightlifting courses in your exercise program.
These courses include some very important exercises and the whole program could be varied
and made more interesting by doing exercise Course No. 1 at one exercise period and
following with weightlifting Course No. 3 next period; then exercise Course No. 2, followed
by weightlifting Course No. 4.

Whether or not one is interested in weightlifting, Courses 3 and 4 can be used as exercises.
Great muscular development can be obtained following only the two barbell exercising
courses and four dumbbell courses. The "GOOD" Dumbbell Courses contain the most
wonderful arrangement of bodybuilding exercises to be obtained.

For those who have had experience with other barbell courses and have followed a schedule
for some time(such as mentioned previously for beginners to use); or have acquired a good
development, proceed as follows: Perform the exercises the number of times stated in the
course for YOU, using a weight until the maximum number of repetitions stated is reached,
then, increase the weight.

For example, use this procedure on Monday. On Wednesday use the following procedure:
Start with the same weight or slightly more than used when performing the exercise 5 or 10
repetitions. Now perform 5 repetitions, then put down the weight and increase sufficiently that
only 3 to 5 repetitions can be performed.

For example, if a man can press 120 lbs 10 times in succession he should take about 130 lbs
and press the weight 5 times, then put down the weight and increase the poundage sufficiently
that he can do only 3, 4, or 5 repetitions. Never do less than 3 repetitions; when able to do 5
repetitions, increase the weight slightly.

On Friday use the following procedure: For the exercises that call for 5 to 10 repetitions in
your course before increasing, do only from 4 to 6 repetitions. Those from 6 to 12 repetitions,
do only 5 to 8 before increasing the weight. The procedure is different because less repetitions
are done and slightly heavier weight is used than when the 5 to 10 method is used. In the 4 to
6 repetition schedule use at least 5 lbs more, working up to 6 repetitions before increasing the
weight to start at 4 again.

Notice the three different schedules of repetitions and increases.

1) First Exercise Period: 5 to 10 repetitions before increasing the weight and starting over at 5
repetitions.

2) Second Exercise Period: 5 repetitions, then increase the weight and do 3 to 5 more
repetitions.

3) Third Exercise Period: 4 to 6 or 5 to 8 repetitions before increasing the weight and starting
over at 4 or 5 repetitions. Use a slightly heavier weight than in the first exercise period.

Different weights and repetitions are used in the same exercises during these procedures,
working the muscles from all angles in the different courses. It may seem rather difficult to
understand these different procedures at first but after some time a thorough knowledge will
be acquired.
 Good Barbell Course No. 1

Exercise 1. One Arm Swing With Dumbbell

Place the dumbbell on the floor between the feet and to the rear. Now bend over, keeping the
back quite flat, bending the knees and placing one hand on the thigh above the knee. With the
other hand, grasp. You are now in the position shown in Figure 1, Course 1. Start the exercise
by swinging the dumbbell forward and up, straightening the legs and back simultaneously and
also assist by straightening the arm on the thigh at the commencement of the exercise. When
the dumbbell reaches the position at arm's length overhead the other arm is free and away
from the thigh. The arm that grips the dumbbell is kept straight throughout the entire exercise.
From the overhead position lower the dumbbell to the position shown in Figure 1, and repeat
the exercise. Inhale when swinging the dumbbell overhead and exhale when lowering to
starting position.
When performing this exercise and the dumbbell reaches a position overhead but slightly
forward, the legs have almost straightened, then perform a slight dip by bending the legs
slightly more. This will place the dumbbell in a position at arm's length overhead. Straighten
the legs and the exercise is completed. Perform the exercise with either arm. This is one of the
best all-around body-building exercises and is a wonderful warming up exercise. Always
include this exercise in your program if possible. Perform from 6 to 12 repetitions. When
maximum number of repetitions has been reached, increase by 5 lbs and start over again. 
Exercise 2. Regular Two Arm Curl
Place the barbell on the floor in front of the body over the instep and the feet placed about
eight inches apart. Now bend over and grasp the bar with the knuckles toward the body and
hands slightly more than shoulder width apart. Stand erect, bringing the barbell in front of the
thighs with arms hanging at the sides. From this position commence the exercise by keeping
the body erect and the elbows at sides and stationary. Start the curling motion by bringing the
hands forward, bending the wrists upward until the barbell reaches a position as shown in
Figure 2, Course 1. Lower the barbell to position in front of thighs and straighten the arms.
From this position repeat the exercise. Always remember to keep the upper arms stationary at
the sides. Inhale when curling the barbell to the chest and exhale when lowering. This
exercise should not be performed too fast or too slow. This is a great biceps developer and
also develops the muscles of the forearms, wrists and hands. Perform the exercise from 6 to
12 repetitions. When maximum number of repetitions has been reaches, increase 10 pounds
and start over again.
Exercise 3. Two Arm Military Press

Place the barbell in front of the body same as in exercise two. Now bend over and grasp the
bar with the knuckles away from the body and the hands placed slightly more than shoulder
width apart. Now pull the barbell to the chest by straightening the legs and back and bending
the arms. Hold the barbell as shown in Figure 3, Course 1. Having placed the feet about 12
inches apart, keep the body erect, looking forward, start pressing the barbell until it reaches a
position at arms' length overhead. From the overhead position lower the barbell to the chest
and repeat the exercise. Inhale when pushing the barbell overhead and exhale when lowering
to chest. Do not perform this exercise too slowly. This exercise develops the triceps and the
muscles of the shoulders and back. Perform the exercise from 5 to 10 repetitions. When
maximum number of repetitions has been reached, increase 10 pounds and start over again.
Exercise 4. Rowing Exercise

Place barbell on the floor in front of the body, now bend over, keeping the legs straight. Grasp
the barbell with the hands shoulder width apart, knuckles away from the body. Now raise the
barbell from the floor, keeping it hanging at arms' length. Keeping the upper body stationary
as shown in Figure 4, Course 1, pull the barbell to the chest above the nipples as shown in
Figure 4, Course 1. Lower the barbell to the starting position, several inches off the floor and
repeat the exercise. Throughout the entire exercise never bring the barbell to a position below
the chest line. Inhale when pulling the barbell to the chest and exhale when lowering. This
exercise develops the muscles of the broad of the back and to get the best results must be
performed as explained. If it is impossible to pull the bell up until it touches the chest, pull it
up as high as possible. Perform the exercise from 8 to 14 repetitions. When maximum number
of repetitions has been reached increase the weight 10 pounds and start over again.
Exercise 5. Shoulder Bridge Exercise

From the position shown in Figure 5, Course 1, begin the exercise by pushing the bell to arms'
length and at the same time raise the buttocks off the floor as far as possible. (This movement
of raising the buttocks makes it possible to push heavier weights to arms' length.) Lower the
body and barbell to the position shown and repeat the exercise. Inhale when pushing the bell
to arms' length and exhale when lowering it. To get the weight in a position to begin the
exercise, it is possible to pull the barbell over the head with bent arms of have blocks as
shown for barbell. If high plates are used it is possible to roll the weight to the midsection and
from there bring barbell to position as shown. This exercise develops the triceps, deltoids,
back and leg muscles. Perform the exercise from 6 to 12 repetitions. When maximum number
of repetitions has been reached, increase 10 pounds and start over again.
Exercise 6. Straddle Exercise

Start the exercise from the position shown in Figure 6, Course 1. Raise the body to a standing
position by completely straightening the legs, lower the body to the position shown and repeat
the exercise. To perform the exercise correctly keep the back flat as possible and perform the
exercise correctly by using as much of the strength of the legs as possible. This is very
important because a rounded position of the back will place too much pressure on the
midsection and also make the exercise easier and less beneficial. Reverse the position of the
hands when half of the repetitions are completed. Inhale when coming to the erect position,
exhale when erect, inhale when lowering and exhale when lowered. This exercise is a great
developer of the muscles just above the knees, the entire thighs and buttocks. To make this
exercise somewhat easier, perform the exercise while standing on the floor instead of the
raised position as shown, but less benefit is derived when performing the exercise thus.
Perform the exercise from 8 to 16 times. When the maximum number of repetitions has been
reached, increase the weight 10 pounds or more and start over again.
Exercise 7. Two Arm Pullover, Half Circle

Begin the exercise as shown in Figure 7, Course 1; keeping the arms perfectly straight, raise
the barbell off the floor; bring it upward and forward in a half circle until the bar rests on the
thighs. From this position return to the starting position shown and repeat the exercise.
Throughout the entire exercise the arms must be kept perfectly straight and the buttocks must
not be raised off the floor. Inhale when starting the exercise and exhale when lowering the
bell to the starting position. This exercise can also be performed by stopping when a quarter
circle is completed, placing the bell perpendicular to the body, then lowering it to position
shown. This exercise deepens the rib box and also develops the muscles of the chest,
midsection and groin. Perform the exercise from 10 to 20 times. When the maximum number
of repetitions has been reached, increase 2.5 or 5 pounds and start over again.
Exercise 8. Leg and Back Exercise

With a barbell over the instep and the feet placed about 20 inches apart begin the exercise
from the erect position. Lower the body by bending the leg sand grasp the bar as shown in
Figure 8, Course 1, with the arms inside the knees. From this position stand erect by using the
strength of the legs and also the back. When coming to the erect position be sure to keep the
back quite flat. After the erect position has been reached, throw back the shoulders and raise
the chest. Lower the barbell again to the position shown and perform the movement without
any weight. Lower the body again, grasping the barbell, then stand erect. Repeat by
alternating these movements with and without the barbell. Inhale when coming to erect
position, exhale while standing erect, inhale when lowering and exhale while lowered.

This exercise can be made more difficult by standing on blocks almost level with the bar, and
placing the heels together. Perform the movements of this variation same as the above
exercise except that the arms are on the outside of the knees when in the lowered position.
This variation is far more difficult than the above exercise and the weight of the barbell
should be reduced to almost half. After exercising for some time, and if so desired, perform
half of the repetitions of either variation of the exercise, or perform one variation during one
exercise period and then the other during the next. Be sure not to round the back and
abdominal muscles. The strain of the exercise is to to placed on the powerful leg muscles,
which are so essential in feats of strength where weights are lifted off the floor. This exercise
develops the legs, buttocks, small of the back and trapezius muscles which extend from the
shoulders to the base of the neck. Perform these exercises from 8 to 14 times. When
maximum number of repetitions has been reached, increase the weight 10 to 20 pounds and
start over again.
Exercise 9. Calf Exercise

Stand in the position shown in Figure 9, Course 1. Now raise up the toes as high as possible
and hold position for a second, if possible. Lower to the floor and when so doing change the
position of the heels by turning them out. Raise to the former position and lower with the
heels together. Repeat the exercise by alternating the movements. The balance of the body
may be lost during this exercise but after some practice one becomes accustomed to balancing
correctly. Inhale when raising the body and exhale when lowering. This exercise develops the
muscles of the legs below the knee, especially the calf muscles. Perform the exercise from 20
to 40 times. When the maximum number of repetitions has been reached, increase 5 or 10
pounds and start over again.
Exercise 10. Deep Knee Bend of Flat Feet

Place the barbell on the shoulders behind the neck, now lower the body into the position
shown in Figure 10, Course 1. From this position raise to the erect position by using the
strength of the legs only. When standing erect, throw the shoulders back and the chest out,
then lower again and repeat the exercise. Always inhale when coming to the erect position,
exhale when standing erect, inhale when lowering and exhale when lowered. This exercise is
a great developer of the muscles just above the knees and develops the muscles of the entire
thigh, the buttocks and the small of the back. The rib box and great lung capacity is developed
when performing this exercise. Always remember to keep the back quite flat when performing
this exercise. A rounded back will make the exercise less beneficial. Perform the exercise
from 8 to 14 times. When the maximum number of repetitions has been reached, increase 10
or more pounds and start over again. This exercise can be performed in a different manner by
lowering the body into a half deep knee bend and from that position standing erect. This is
more of a developer of the upper thighs. It is possible to use more weight in this exercise than
when the full squat is used. The two exercises can be performed during one exercise period by
doing half the repetitions with the full squat and rest with the half squat, or perform them on
alternate exercise periods. When heavy weights are used in either of these exercises it will be
necessary to have two trestles or stands made to assist in placing the barbell on the shoulders.
Exercise 11. One Arm Push With Dumbbell

Stand in the position as shown in Figure 11, Course 1. Now push the dumbbell overhead and
at the same time bend over slightly to the opposite side. Lower the dumbbell to the position
shown and repeat the exercise. Inhale when pushing the dumbbell overhead and exhale when
lowering. When starting the exercise, be sure to have the feet in the position shown with the
elbow against the side of the body. This is a wonderful exercise for triceps, shoulders and the
muscles of the back. Perform the exercise with either hand. Perform the exercise from 5 to 10
times. When the maximum number of repetitions has been reached, increase the weight 5
pounds and start over again .
Exercise 12. Shoulder Shrug With Dumbbells

With a dumbbell in either hand, stand erect, dumbbells hanging at arms' length at the sides,
knuckles away from the body. Raise the right shoulder as high as possible as shown in Figure
12, Course 1. While lowering the right shoulder raise the left, and repeat, alternating. This
exercise can be changed by raising both shoulders at one time or it can be performed by doing
circular movements with the shoulders, by moving them forward, backward and upwards.
When dumbbells are raised with both shoulders at one time, exhale when raising the
dumbbells and inhale when lowering. When the movement of raising one shoulder at a time is
used, perform the breathing as best possible. This exercise develops the trapezius muscles.
This exercise also improves the appearance of the neck which is of great importance. The
muscles developed by these exercises are very essential in performing overhead lifting
movements. Perform the exercise from 14 to 24 times. When the maximum number of
repetitions has been reached, increase the weight 5 pounds on either dumbbell and start over
again.
Exercise 13. Back Hand Curl With Dumbbell

Grasp a dumbbell in the right hand, bending over slightly, place the left hand on the knee,
chair or some other object of the same height with the dumbbell hanging at arm's length.
Begin the exercise by keeping the palms down and bending the elbow and wrist; keeping the
upper arm stationary, bring the dumbbell to the position shown in Figure 13, Course 1; lower
to the former position with the arms hanging down and entirely straight, and repeat. Perform
the exercise with either arm. Inhale when raising the dumbbell and exhale when lowering it.
This exercise when performed correctly is a great forearm, wrist and grip developer.

This exercise can be changed by standing erect with a dumbbell in either hand, hanging at
arms' length at the sides. From this position both dumbbell can be curled until they are at
shoulder height in front of the body. Remember to keep the palms of the hands down, bending
the wrist until the forearm forms the shape of a "gooseneck" as shown. Keep the upper arm
stationary at the sides throughout the entire exercise. Perform these exercises from 6 to 12
times. When the maximum number of repetitions has been reached, increase the weight 5
pounds on either dumbbell and start over again.
Exercise 14. Two Arm Dumbbell Exercise for Mid-Section

Make a careful study of Figure 14, Course 1, before beginning the exercise. The dumbbell in
the right hand is on the floor and the dumbbell in the left hand is overhead. The right leg is
slightly bent at the knee and the left leg is perfectly straight. Notice the position of the feet.
Keeping the arms in a straight line as shown, bring the dumbbell in the left hand to the floor
by swinging it in a half circle away from the sides, at the same time swing the dumbbell in the
right hand overhead. The position now is just opposite to the one shown in Figure 14, Course
1. Repeat the exercise. Always inhale when in the position shown. This exercise develops the
muscles at the front and sides of the body, small of the back and along the spine. Perform the
exercise from 8 to 14 times. When the maximum number of repetitions has been reached,
increase the weight of either dumbbell 2.5 or 5 pounds and start over again.

    
      
 Good Barbell Course No. 2

Exercise 1. Two Hand Deadlift Exercise Holding Barbell Behind the Legs

Placing the barbell behind the legs and the feet about 12 inches apart, sit in the deep knee
bend position and grasp the bar with the hands as shown in Figure 1, Course 2. Start the
upward movement and continue until erect. Lower the bar to the starting position and repeat
the exercise. When coming to the erect position, be sure to keep the back as flat as possible,
using the leg  muscles to perform the exercise. When the erect position has been reached,
throw the chest forward and the shoulders back. This is a great warming up exercise, and
develops the muscles of the legs, buttocks, small of the back and the abdominal muscles.
Perform this exercise from 6 to 12 repetitions. When the maximum number of repetitions has
been reached, increase the weight 10 pounds and start over again.
2. Two Arm Press From Behind the Neck

Grasp the barbell with both hands, considerable more than shoulder width apart; now bring
the weight to the chest and press the barbell to arm's length overhead. Press it as high as
possible and then lower to the position shown and repeat. Inhale when pressing the bar
overhead and exhale when lowering. This exercise develops the muscles of the back,
shoulders and the triceps. Perform the exercise from 5 to 10 times. When the maximum
number of repetitions has been reached, increase the weight 10 pounds and start over again.
3. Deep Knee Bend With Heels Together

Placing the barbell in front of the body over the instep, bend over and grasp it with a grip
more than shoulder width apart. Now straighten the legs and pull with the back and arms and
bring the weight to the chest. From this position press or jerk the barbell overhead and lower
it behind the neck, as in Figure 2, Course 2. Standing erect, place the heels together, toes
pointing out, then lower the body into the position shown in Figure 3, Course 2. As the body
is lowered, raise on the toes as shown. Come to the erect position while balancing on the toes
as high as possible. Hold the position for a moment and then lower the heels to the floor
before lowering the body to the position shown. Repeat the movement. When raising and
lowering the body in this exercise, always remember to have the knees pointing outward to
assist in balancing the body. The exercise should always be performed in this manner. Inhale
when coming to the erect position, exhale when erect, inhale when lowering and exhale when
lowered. The breathing can also be done in any manner best suited to the individual, but
always remember to inhale, not exhale, when coming to the erect position. This exercise is a
wonderful developer of the legs below the knees, and also directly above the knees. The upper
thighs and buttocks are also developed. Perform the exercise from 8 to 10 times. When the
maximum number of repetitions has been reached, increase the weight 10 pounds and start
over again.
4. Abdominal Sit-Up Exercise and Leg Raise

Lie on the floor with the handle of a light barbell touching the crown of the head. After the
feet are placed securely under a bar or some other object, roll the barbell forward until it rests
behind the neck. Begin the exercise by raising to the sitting position as shown in Figure 4,
Course 2. Be sure to lower the body forward and as far toward the feet as possible. Return to
the lying position and repeat the exercise. Remember not to bend the knees at any time during
the exercise. This exercise must not be performed too fast or too slow. Inhale when coming to
the erect position, exhale when in the sitting position, inhale when lowering and exhale when
in the lying position. This exercise is a great developer of the midsection, the small of the
back and the muscles of the front of the thigh. Perform the exercise from 6 to 12 repetitions.
When the maximum number of repetitions has been reached, increase the weight 2.5 or 5
pounds and start over again. The following exercise can also be performed after the sit-up, or
alternate, perform the sit-up then the leg raise.

Having attached some light weight to the feet with a strap, rope, or some other method, lie
down flat on the floor and place the hands, with the knuckles up, under the buttocks. Begin
the exercise by raising the legs to a position overhead and toward the head. Lower the legs to
the floor and repeat. Be sure to keep the legs straight throughout the entire exercise. Inhale
when raising the legs overhead and exhale when lowering. If the upper body has a tendency of
raising off the floor, place a weight on the chest. This exercise develops the lower abdominal
regions and the muscles of the buttocks and hips. These exercises are especially good to
reduce excessive body-weight around the midsection. Perform this exercise for the same
number of repetitions as specified for the sit-up exercise and never increase the weight more
than 2.5 pounds for either leg at one time. If necessary, start these exercises without using any
weight for several weeks.
5. Straight-Legged Dead Lift Exercise

Place the barbell in front of the body as shown in Figure 5, Course 2. From this position stand
erect by using mostly the muscles of the small of the back. Lower to the position shown and
repeat the exercise. Always remember to keep the legs perfectly straight throughout the entire
exercise. Perform the exercise with a steady pull. Inhale when coming to the erect position
and exhale when lowering. When the erect position is reached throw the chest forward and the
shoulders back.

Some individuals will find it impossible to lower the bell to the floor while keeping the legs
straight; in such cases it is advisable to grasp the bell an stand erect by bending the knees.
After the erect position is reached keep the legs straight and lower the bell as far as possible
toward the floor and as the exercise is repeated it will be possible to lower the bell a little
more after each repetition. After a period of time it will be possible to lower the bell to the
floor while performing the exercise. Perform this exercise with a weight that does not place
any undue strain on the small of the back and midsection. This exercise develops the parts of
the body just mentioned and also the muscles along the back of the legs and spine. Perform
the exercise from 8 to 14 times. When the maximum number of repetitions has been reached,
increase the weight 10 pounds and start over again.
6. Leg Press

Wearing ordinary walking shoes to protect the arches of the feet, place the barbell on the feet,
hands at the sides as shown in Figure 6, Course 2. Straighten the legs, get set, then lower the
legs to the starting position, rounding the back toward the upper body as far as possible
without losing the balance. Repeat by straightening the legs. Inhale when pushing to
straighten the legs and exhale when lowering. After performing this exercise for some time a
more perfect balance of the barbell is attained making it impossible to pull over the head and
to arms' length sufficient weight to use in this exercise. Other methods of placing the barbell
on the feet can be employed by either placing the barbell on blocks as shown in Figure 6,
Course 2, or by having someone place the barbell on the feet. Another method is to have
several sturdy chairs or other objects to place the barbell on, then like down and place the feet
under the bar. This is a great all-around exercise for the legs. Some strength athletes can
perform this exercise with five or six hundred pounds several times in succession. Harry Good
has succeeded in doing with one leg three complete repetitions with 380 pounds and eight
repetitions with 340 pounds. Perform the exercise from 8 to 14 repetitions. When maximum
number of repetitions has been reached, increase the weight 10 or more pounds and start over
again.
7. Wrestler's Bridge Exercise

Lie flat on the back with barbell on the floor, the handle touching the crown of the head. Now
pull the barbell over the head and to the chest pushing it to arms' length. Then bend the knees
bringing the feet as far as possible toward the buttocks and at the same time raise the buttocks
off the floor, placing the feet a comfortable distance apart. Begin the exercise by raising the
shoulders off the floor, using the neck strength only, until the position shown in Figure 7,
Course 2, is reached. Lower the shoulders to the floor and repeat. Be sure to perform the
entire exercise with a steady movement of the neck. Never perform it in a jerky manner.
Inhale when raising the body and exhale when lowering. This exercise develops the muscles
of the neck and upper back. The appearance of the neck will be greatly improved by
performing this exercise persistently. Perform the exercise from 6 to 12 repetitions. When the
maximum number of repetitions has been reached, increase the weight 5 or 10 pounds and
start over again.
8. Lying Press

Lie down with some object or block about 6 inches in height placed under the upper back; the
handle of the barbell touching the crown of the head. How grasp the barbell and pull it over to
the lower part of the neck with the barbell in the position shown in Figure 8, Course 2. Begin
the exercise by pushing the bar to arms' length. Lower to the position shown and repeat.
Inhale when pushing the barbell to arms' length and exhale when lowering. This exercise
develops the triceps, upper back, shoulder and chest muscles. Perform the exercise from 6 to
12 repetitions. When the maximum number of repetitions has been reached, increase the
weight 10 pounds and start over again. The exercise can also be performed by lying on the
floor, but it will be impossible to lower the barbell to the position shown and a complete
movement of the exercise will not be possible nor full benefit derived. It will be less difficult
to get the barbell on the chest using this method.
9. Leg Exercise, Stepping on Box

Having placed a barbell on the shoulders, stand in front of a strong box. Now place the foot
well in the center of the box and lean slightly forward with the upper body, start the upward
movement until the body is erect on the box, as shown in Figure 9, Course 2. Lower the body
keeping the foot on the box, and repeat. When beginning the upward movement, do so by
only using the strength of the leg that is being exercised. Inhale when performing the upward
movement and exhale when lowering. In this exercise do not use a box that is less than 12
inches in height. To advance the exercise after becoming more accustomed to the balancing
and the legs have become stronger, increase the weight or step up on a slightly higher object.
When the object reaches a position exceptionally high, it may be necessary to assist to some
extent with the opposite leg when starting the upward movement. Perform this exercise with
either leg. Real strength is developed in the leg muscles by performing this exercise. Perform
the exercise from 5 to 10 repetitions. When maximum number of repetitions has been
reached, increase the weight 5 or 10 pounds and start over again.
10. Pectoral and Chest Exercise With Dumbbells

Lie down flat on the floor, arms outstretched to the sides and a dumbbell in either hand,
knuckles down, as shown in Figure 10, Course 2. Keeping the arms straight, raise the
dumbbells to arm's length perpendicular to the body. Lower the dumbbells to the floor at a
slightly different angle, and from that position raise again. Lower and repeat the exercise by
changing to another angle. Perform this exercise from all angles, from the hips to the
overhead position. Inhale when raising the dumbbells and exhale when lowering. This
exercise develops the pectorals, chest, shoulder and upper back muscles. A more advanced
position for the exercise is to lie with the back on a slightly raised object. Perform the exercise
from 10 to 18 repetitions. When the maximum number of repetitions has been reached,
increase the weight of either dumbbell 2.5 pounds and start over again.
11. Complete Deltoid Exercise With Dumbbells

Stand erect, feet together, a dumbbell in either hand, hands hanging at arm's length at sides
with knuckles away from the body. Raise the dumbbells in a circular movement until the
position shown in Figure 11, Course 2, is reached. Lower the dumbbells to the sides and
repeat. Throughout the entire exercise the arms must be kept straight and when starting the
exercise from the sides, bend the upper body back to some extent and at the same time throw
forward the chest and mid-section. Inhale when raising the dumbbells overhead, exhale when
overhead, inhale when lowering and exhale when lowered. This exercise not only develops
the deltoids but also the muscles in the small of the back, abdominal region and pectorals.
Perform the exercise from 6 to 12 times. When the maximum number of repetitions has been
reached, increase the weight of either dumbbell 2.5 pounds and start over again.
12. Zottman Exercise With Dumbbells

With a dumbbell in either hand, stand erect, keeping the dumbbells hanging at arm's length at
the sides and slightly forward with the palms to the front. From this position curl the dumbbell
in the right hand along the body upwards, and toward the chest, to the shoulder where the
hand is turned completely around or at least as far as possible while holding the forearm and
upper arm stationary. Now bend the wrist making the forearm into a "gooseneck," then lower
the dumbbell out and y from the side as shown in Figure 12, Course 2, (right hand). When
starting to lower the dumbbell in the right hand, curl the dumbbell in the left hand toward the
shoulder as shown in Figure 12. Course 2, (left hand). Do the movement at the shoulder, the
same as done by the right hand. At the time the dumbbell in the left hand reaches the
shoulder, the dumbbell in the right hand has been lowered to the side of the leg, from which
position the exercise is repeated. Throughout the entire exercise the upper arms are kept
stationary at the sides and the forearms and wrists will do the turning and twisting
movements. Inhale and exhale the best way possible. This exercise is a great developer of the
forearms, wrists, hand and the biceps. Perform the exercise from 6 to 12 times. When the
maximum number of repetitions has been reached, increase the weight of either dumbbell 2.5
pounds and start over again.
13. Rowing Exercise With Dumbbells

Place two dumbbells on the floor in front of the body, spacing the feet about 24 inches apart,
bend forward, keeping the legs straight, and grasp a dumbbell in either hand, knuckles toward
the front. Raise the dumbbells off the floor, then pull one dumbbell up to the side of the neck
as shown in Figure 13, Course 2. Lower it and at the same time pull the dumbbell in the
opposite hand towards the neck, pull them as high as possible, keeping the back flat as shown
in Figure 13, Course 2, at all times. Notice the position of the elbows. Inhale when pulling one
dumbbell toward the neck and exhale when pulling the other. The exercise can be changed by
pulling both dumbbell toward the neck at one time instead of alternating. These exercises
develop the large muscles of the broad of the back and also the neck muscles. Perform the
exercise from 6 to 12 repetitions. When the maximum number of repetitions has been
reached, increase the weight of either dumbbell 5 pounds and start over again.
14. Bent Press Exercise With Dumbbells

Pull a dumbbell to the shoulder with the right hand and allow one end of the dumbbell to
touch the shoulder. Bending to the left with the right upper arm resting against the upper back
muscles, hold the dumbbell with the forearm straight up and down. While in this position the
right leg is kept straight, toes pointing forward, and the left knee is bent slightly. Place the
palm of the left hand on the thigh just above the knee as shown in Figure 14, Course 2. Notice
the position of the feet. Push the dumbbell overhead by bending toward the left and when bent
half way over, bend the body more toward the front and down. At this stage of the exercise
the left leg has been bent to a great extent and the left arm is also bent by sliding it down
along the thigh until the upper arm rests against the thigh helping to support the upper body,
slide down as mentioned above. While the body is bent in this position, the dumbbell in the
right hand is moved into a position almost at arm's length overhead; the movement is
completed by bending the right leg and straightening the arm. After the dumbbell is pushed to
arm's length, come to the erect position by lowering the dumbbell gradually to the side.
Repeat the exercise. Inhale when pushing the dumbbell overhead, exhale when overhead,
inhale when lowering and exhale when lowered. Perform the exercise with either hand. This
exercise is a great developer of the triceps, the muscles of the sides and the entire back.
Perform this exercise from 5 to 8 times. When the maximum number of repetitions has been
reached, increase the weight 10 pounds and start over again. This exercise can also be
performed with a barbell.