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wcight you are timing łia* bcctunc too much for you lo usc la make it an excrcise, and per form ihc amount of rcpctitions you herclofore hail worked up lo. Then you must adopl a NEW schedulc of "INCREASES." Instcad of starł-ing ai five repelitions, and working up to ten, you must start at THREE and work up to six, and thrn incrcase the wcighi of the bar beli 5 Ibs. instcad of 10 lbs. Tliis appHcs particularly to cxercises Nos. 1, 2, 3, and 4, in the Regular coursc.

You will cvemually work up in poundage and number of repelitions until you apparently can-not make furtber progress in "inereases.'' Tlien is the time when a ncw system of cxcrcise has to be.comc introduced that is eapablc of taking better carc of the inereased strenglh obtaincd in order to further physical progression. A pupil will ask why tliis is so. The nnswer is that it is gcncrally your bodyweigiit that makes the limit, A heavicr man will use heavicr wcightu in progression bccausc of his greater hodywcight. Then thcrc arc cxcrciscs that we believe it is not wise to use too much wcight in,

An cxcrcisc should just be an exercise. Whcn in body-building practicc, it becomcs a feat of strength and can only be donc oncc or twice, it loscs its value in determining muscular growth.

In Regular Excrciscs Nos. 6, 7, 8 and 11, no rcduction in the number of repelitions will be ncccssary, for the inusclcs involvcd arc larger, or a bigger group of muscles arc callcd into action, and in these exercises llie pupil’s body-weigłit docs not comrol the limitation of poundage used so easily.

How to Hołd a Bar Bell

ln performing cxercises willi the long-handlcd bar beli, the bar should be grasped wilh liands about sixteen to eigbtccn inchcs apart, accord-ing to the width of tlie pupil's shouldcrs.

There are Iwo principul wnys uf holding a bur beli, one is known as the over grip, in which the beli is grasped with the knuckles above the handle bar, and the łJiumb bclow. The other is the under grip, in which the handle bar rests in the palm of the hands as you lift the beli from the floor. The under grip is shown in Figurę 1, and the ovcr grip is shown in Figurę 8.

Thcrc are three other grips which arc* useful in rertain <>xcrcises. Refer to Figurę 16 and nołc that the lmr is gru-^wd with the palms toward each other. Tliis is the uppoaod grip and is vcry useful when hnndling n hcnvy bar to uid in kecping it from rolling out of the fingers. It is advon-Lageoua in exorcisee 7 and 8 of tliis course utul 7 of tho Socond Courw. In nsing tliis pip, rwerae the liawla occnsionnlły so that you do not bc-coiue accustomed to using them always with tho same band t.urncd in the naiuo dircction, (or in front, as in Figuro 16). The sucoud yariatlon iB the grip with the Uitmiba on the same sidc of tho bar as the fingenc Notę tlić position of tho lefł hnnd in Figurę 8D. This grip temls to make pressing overhead somewhat less diflicult as it tends to “ cut out " to a considernblc cxtent tens-ing (ho forearni and subconsciously locking the biceps against the extouding effort of the triceps. Incidentally, for those who aro interested in fore-urm developmcnt. tliis Halne grip can be used on practically nil of the exexcises in tliis cour*o with a resulting increa.se in benefitn to the inner aide of the forearms. There is a third grip which works in the oppoaite way and requin» a minimum of forearni exertion in holding a bar. This is the German lock or hook grip in which you aimply grasp the bar with the thuinb beforc wrapping the fmgcra nround it. As you finish closing the hond, the tecand and third fingcr*-will lup over tho knuckle and the thumb-nnil, very effcctiveły locking the thumb nround tho bur aś you lift and bring pressure to bear on it. This grip is not reeommended for excrcises ox-repting in such eaaes that the honda aro vory wcak and cannot hołd n wcight long onough to per mit the i-turdy leg mul bnck museles to get a good workout. In hond ling extrernelv heavy woiglits, Ute casiest grip of all is to combine tliis hook grip with the opposcd grip. Refer again ui Figuro 16 and aflsuiue tliat the right thumb is gripping the bar undemeath the ends of the socond and third fmgers and that the same eon-•lition appliea to the left thumb. The lifter then would łiave no fear of his grip giving out beforo his leg and linek muscles reach tbcir limit.

How Much Weight to Use

There are many factors which govern the amount of weight a beginner should use. This coursc is laid out on the proven principlc that sevcral rcpctitions of a given movcment will make morę musclc than one or two straining movcmcnts with a very heavy weight can.

For prescribing the correct starting wcight, we are governcd by a mnn’s age, his hcight, his bod-ily wcight, his mcasurcments, his occupation, and the number of limes he can "cliin" the bar and by his previous experience or lack of cxpericnce in physical training.

We always try to bc on tlie SAFE side. Fre-qucntly, when a pupil starts Regular Exercisc No, 1. he finds the work so easy that he is tempted to add morę weight. He forgets that

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Rcmembur in assembling your weights that the four-ioot pipo bar weighs 5 pounds, and the five-foot, solid steel, bar weighs 15 pounds.

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