IronClaws

Grip DevelopmentandBenchPressCourse
by
Michael H. Brown
Published by:
Bill Hinbern
Super Strength Training
32430 Cloverdale St.
Farmington, Michigan 48336-4008
USA
www.SuperStrengthTraining.com
About the Author ...
Mike Brown-your modern renaissance man-is a bodybuilder, health advocate,
electrical, mechanical and automotive engineer, inventor, Biblical researcher, lawyer and
author who has been published extensively on a variety of subjects. No, he doesn't have any
Ph.D.s, which is probably why he is able to get so many useful things done.
Here are but a few of his very interesting publications:
Bloody Iron: Practical Knife Fighting
Brown's Alcohol Motor Fuel Cookbook
Brown's Book of Carburetors
Brown's Lawsuit Cookbook: How to Sue and Win
The Case for Polygamy
Diagnostic Bodybuilding
The Erwin Rommel School ofLaw-How to Defeat an Illegal Legal System
Escape from Outer Alcatraz
The Fish Carburetor Book
How to Build a Junkyard Still
Invisible Weapons
Sex, Money and Power: The Bible Shows You How
Son ofErwin Rommel-Taking Our Country Back
The Strength of Samson: How to Attain It
Suppressed Inventions & How They Work
The Works of George Arlington Moore
IMPORTANT!
The training routines and advice in this publication are intended only for people of normal
good health and physical condition. Always consult a medical or health care professional
before beginning any exercise program. In no way, either written or implied, should this
pUblication be used to replace the advice from your physician. As with any physical
endeavor, there is always an element of risk for injury. When following the routines and
advice in this, or any other pUblication, always practice safety, proper technique and
common sense. Neither the author nor publisher will assume responsibility for any physical
injury that may result from following the routines and advice in this publication.
Originally Published in 1974
Modern Reprint Edition
Copyright 1999 by Bill Hinbern
Manufactured in the United States of America
Published by:
Bill Hinbern
Super Strength Training
32430 Cloverdale St.
Farmington, Michigan 48336-4008
USA
www.SuperStrengthTraining.com
Introduction
Congratulations. You have just purchased a book with enough information in it to
enable you to equal or surpass the gripping feats, hand strength, and forearm measurements
of the old-time strongmen. I say "old-time" strongmen because, for the last several decades,
we have witnessed men with truly Herculean physiques attain those physiques with drugs,
extremely light weights, and "pumping" and "flushing" systems that accomplish nothing but
an increase in so-called muscular girth. If the truth were to be known, the "pumping" and
"flushing" methods probably do more to enlarge the blood vessels than to produce actual
muscular tissue. Itappears to be quite easy to build literally tremendous-appearing muscular
size with very little increase in real strength or athletic ability.
This type of training (pumping) results in a "puff adder" type of physique which deflates
almost immediately upon discontinuation of training. One unfortunate young fellow, who
followed such a method of training and built himself 18V4 inch arms, managed to lose his
tremendous upper arm girth in a matter of weeks following an accident. Contrary to this, most
of the' men whom I have trained on more logical methods keep the bulk of their size and
strength months and even years after they discontinue training. How long do you think a "Mr.
Universe" winner with 19 inch arms, whose idea of a "heavy" workout is 5 reps in the deep
knee bend with 300 pounds, is going to retain his "puffery" after he discontinues training?
The forearms are a different matter. Have you ever seen anyone with truly rugged
looking forearms, thick hands, and stubby-looking fingers achieve such development with
light weights? Or pumping methods? The odds are you haven't and you won't because an
extremely high percentage of forearm tissue is comprised of tendons and ligaments. Neither
of which respond in the slightest to "puff adder" methods.
Why did I choose to write a book on "forearms". after writing The Strength of Samson?
Two basic reasons.
First, several weeks ago I "drove" 600 pounds off a power rack in a partial bench press
and sprained my right wrist. Obviously, before I could work up to my eventual 1,000 pound
goal, that partiCUlar weak point would have to be corrected.
Second, I believe one manufacturer of equipment has set the iron game back twenty
years with his theories of "bypass the wrist" and "full extension and contraction for full
development." What, really, is the point of developing the strength to lift tremendous weights
if your wrists are so weak you can't hold on to what you otherwise could lift? This fellow's
premise is that wrists are inordinately weak; so eliminate them in exercise. Had the old-timers
been fed such nonsense they would have laughed out loud. Careful examination of the
anatomy of the forearm and accounts of the gripping feats of the old-time strongmen should
quickly convince almost anyone of the literally mind-bending power and size the forearm,
wrist, and fingers are capable of developing. Whereas 18 and 19 inch upper arms are the "in
thing" today it was forearm girth that counted over half a century ago. How many of our
modern day "puff adders" can boast 14 and 15 inch forearms? Or even 19 inch forearms as
Apollon had? Can any of our present day "strongmen" bend coins with their fingers? The
old-timers could.
The "full-extension and contraction" theory doesn't hold water. Read the chapter on the
Bench Press, page 5.
Why a chapter on the Bench Press? I try to give my customers a little more information
than they expect so they'll buy my next "master-piece!"
Also included are a couple of other chapters that, while seemingly not related to grip
development, may help you attain your overall goals.
What should you expect in the way of results? Frustrating as it may sound, don't expect
any increase in forearm girth whatsoever for the first two or three months. The deep-seated
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tendons and ligaments have to be strengthened before the muscular size itself increases.
However, the increase in actual useable strength will be noticed almost at once. In my own
case, for years, I had problems with opening various bottles, jar lids, etc. Two weeks after
commencing these exercises opening any bottle became a snap, and in six weeks I tore apart
my first 2 inch thick telephone directory.
Once the forearm has been "firmed" measurements should increase as rapidly as the
upper arm.
Forearm measurements of some of the old-timers:
Goerner, Hermann 16% inches
Hackenschmidt, Georges 15'12
Inch, Thomas 14%
Sandow, Eugen 16'12
Saxon, Arthur 14%
Now compare these measurements with the 19 and 20 inch upper arms and 13'12 inch
forearms of our modern day "puff adder" physiques and contest winners.
The Dawn ofa New Age
Editorial after depressing editorial appears in Iron Man Magazine bemoaning the state
of the Iron Game, how we shouldn't neglect our "spiritual" development, telling us to take
correspondence courses to get ahead in the financial world, and (in one case) telling us the
world might come to an end! See the editorial for 1972 April/May (Volume 31 Number 4), if
you think I jest. And, of course, the usual business about "not everyone can build a Mr.
America physique." Don't forget the occasional remark interspersed throughout various
articles about what a bunch of dumb slobs, bodybuilders and weightlifters are.
Friends, I wish to take issue with this entire train of thought. I believe bodybuilding,
weight-lifting, and related subjects are due to burst upon the 20th-century American social
scene like a fire-storm. I believe we're all going to pull together in a way that the civilized world
is totally unprepared for.
First, in the words of Li1 Abner, "Who is us?" Having read Iron Man Magazine for years
I just naturally assumed that the Joe Average interested in muscles comprised the bulk of the
readership. Does the term "muscle-head" ring a bell with some of you? Let's scrap this
assumption first and see ourselves in a more proper perspective. When I had sent Peary Rader
my telephone number for my book ad I had considerable misgivings. After all, who could
foresee how many pill-crazed body worshippers would call me up at 3 a.m.? I got one 3 a.m.
phone call and that was it. The OTHER people who called me turned out to be research
chemists, school teachers, physiology teachers, and the like. Quite a few correlated data and
offered material for further research. Does this sound like a low I.Q. crowd to you?
Second, let's take this "not everyone can build a Mr. America physique" business.
Garbage. Anyone can do anything he wants to if he is willing to "pay the price." Anything the
mind can conceive and believe, it can achieve. I know some of you have heard this tired old
bromide before but let's go one step further. In Probing the Unexplained, a book by Allen
Spraggett, we're told that the Russians have kept certain musicians in a three-week
somnambulistic hypnotic trance with the repeated suggestion they can paint, draw, etc. like
the old Dutch masters. Not surprisingly, when they're brought out of the trance, they have an
exceptional ability to paint. How many of us have experimented with hypnosis and weight-
training in depth?
As far as the world coming to an end, phooey. The Pope was saying the same thing in
medieval times because some son of perdition had invented the crossbow. According to my
own calculations, Jesus Christ is due back on or before 1979 and I'm sure His angels aren't
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going to let the place blow up in the meantime. 111 furnish archaeological evidence on this
1979 business if anyone is interested.
Taking courses on "How to get along in the Babylonian money system" is something I
personally can live without. If you don't ENJOY doing something you won't be any good at it
anyway, and no well-meaning platitudes are going to edge you any closer to "success." Such
advice is given to people interested in worshipping Nebuchadnezzer's golden image (the "gold"
standard; though now it's just paper). Whatever happened to the men who tried to live their
lives in Spartan simplicity, Christian charity, and honor?
As far as spiritual development goes; I think we're hitching the horse up backwards
here, friends. A Russian fellow named Sergei Kirlian and his wife devised an unusual form of
photography. They were able to photograph the "aura" or color spectrum AROUND living
things. The aura changes when the organism is sick. And one "faith healer" was photographed
with streams of energy emanating from his fingertips. Let's build the temple walls before we
try to tile the roof, otherwise none of it will ever get off the ground. As the Apostle Paul stated,
you've got to learn the earthly things first: THEN the heavenly.
The "state of the Iron Game" is due to only one thing. No one knows what we SHOULD
be doing as opposed to what we ARE doing. One fellow is "storming the news media" but I
doubt if he will achieve anything permanent. After all, there's nothing permanent in it for
them.
What are we doing? Drugs, for some. Some men will try literally anything for increased
size and strength. Which is an admirable trait if it is carried out logically. Without drugs.
Let's use an analogy. The automobile you drive today is more than the product of
scientists and engineers. Disregarding the nut behind the wheel, most of our modern steering
and suspension systems, engines, transmissions, power trains, and tires are so safe your
grandmother can drive an average one from New York to L.A. with hardly a thought. What
made them so safe? Was it the scientists and engineers? Or was it the race car drivers who
tested every design, every alloy, every rubber compound, and every piece of steel on the
competition tracks: some dying in the process?
Why aren't we doing the same for the sick?
Why aren't we in the public libraries and scientific journals digging out the opinions of
the scientists and seeing if they WORK? How can you expect scientists, who think a "barbell
curl" is an alcoholic in curlers, to realistically test a hypothesis that might someday benefit
the weak and the sick? For example, a book on endocrine glands I have here before me tells
about some test-tube stuffer who injected adrenaline extract into rats. They grew into GIANTS
with bones twice as thick and heavy as in normal rats. Any of you ever tried desiccated
adrenal gland as a dietary supplement? We all know the value of desiccated liver. On another
page in the same book a fellow named Carrell extracted juice from the heart of a chick embryo
and fed it to an embryonic heart for the equivalent of 3000 generations. Immortality?
Fascinating new stuff, you say? The book is Glands RegUlating Personality by Louis
Berman. He even claims the main reason gorillas are so much larger and stronger than
humans is the excess pituitary gland secretions. Anyone for desiccated pituitary gland? The
book was copyrighted in 1921.
Once we experiment with this stuff and see whether or not it works, how do we get it to
the sick and the weak? Simple. Write an article for Iron Man Magazine. You'd be amazed at the
number of chiropractors that read it.
Train at Home
Ever go into a commercial gym right after working hours? People stacked six deep
behind every piece of equipment in the place. A body, sometimes two, on every bench. Barbells
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and dumbbells scattered helter-skelter by the slobs too inconsiderate to put them back in
their respective racks. The odor of someone sweating off the previous night's pork chops
permeates the air. One moron so busy checking out his profile as he unloads the bar he
forgets 150 pounds cannot be taken off one side of a 345 pound Olympic set without
decreasing the other side a like amount; disastrous consequences for the gym mirror he was
checking himself out in. Athlete's foot lurking in the dressing room for the unwary.
Sound familiar?
It wasn't quite this bad at the last commercial gym I went to years ago, but the traffic I
had to fight going to and corning from it more than made up for the difference. I've trained at
home ever since.
There are advantages to training either way. Usually there is more equipment available
at a commercial gym than there would be at horne and the lighter weights are already fixed on
the bars. Occasionally you might even get professional instruction but don't count on it. The
last time I went to a commercial gym in L.A. some "contest winner" made me out a schedule
and then promptly assigned some $2.00 an hour flunky to show me how to perform the
exercises. When the flunky took me over to a leg press machine to show me how to do a
"bench press" I got the distinct impression he didn't know quite as much about weight-
training as the management of the gym assumed.
The really sincere gym owners in this country can probably be counted on the fingers
of one hand. I am personally acquainted with one. It's not all the gym owner's fault, however.
How many trainees do they ever corne across with enough sense to do EXACTLY as they're
told? In my own nine years of training aspiring monsters I've managed to come across one.
Narrow field, isn't it?
What are the advantages of training at home?
Many.
The monthly net cost is much lower than a monthly gym membership. Once your
equipment is paid for there is no other significant cost to be considered. And most gyms now
require you to sign a contract for a year to make sure they get paid. You, the customer, are
not a valid consideration. First the money, then (if you're lucky) the service. The same amount
of money sunk in a power rack, a bench, and a barbell set is an investment; not an expense.
They don't "run out" like a gym membership. If you decide to take a three-month layoff that's
your prerogative, there's no "cost" factor other than the time you've wasted.
Don't misunderstand me; I'm not "against" commercial gyms. The best gains I ever
made were at Mits Kawashima's in Hawaii in 1966, from 190 to 230 pounds in five months.
However, trainers like Mits are a rarity. Better to train at home than go to a place where the
emphasis is on "businessmen" and long term contracts.
If you can get training partners for your home gym; so much the better. The best kind
are obviously the ones who either have their own equipment or are willing to help pay for
yours. Even "spotters" are helpful. In my own case I had no-one in this town to train with. The
local chiropractor sent me a couple of his remedial exercise patients (his first remedial
exercise patient got sent to the physical therapist in the local hospital; the therapist promptly
informed the chiropractor's patient what fools chiropractors were) and I managed to squeeze
enough out of them to pay for all my equipment ($50 for three months, for personal
supervision of every workout, a chiropractor's patients will pay it; it's tax deductible).
Later on a friend of mine from California drifted in with his thigh-extension machine
and another friend from New Jersey drifted in who we promptly put to work as a spotter. By
that time one of my remedial exercise victims had gained enough strength to where we could
also put him to work as a spotter. He kept paying me for the privilege, however.
If you can tap into a friendly chiro, great. The one I go to loans me an occasional book
on diet, yellow ligaments, physiology, and related SUbjects. Most expensive library I've ever
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beento.
Whatsortofequipmentdoyou need?Iprefera power rack, a flat bench,anda barbell
set. That'sthebasics.Theeasiestwayto obtaindumbbells, andplatesissimplytoletpeople
knowyou'reinthemarket.
More people than you thinkhave the stuffpitchingaround. Last week I picked up a
hitchhikerin Lexington who soldme over a hundredpounds ofsteel plates, dumbbell bars,
andcollars for $14.00. Avoid plastic-coated plates. They eventually come unglued. Iron Man
Magazine classifiedadsareanexcellentsourcefor bothbuyersandsellers. Usedequipment,
from someoneina panicto get rid ofit, sometimes goes dirt cheap. And a buyer advertising
canbeveryselective.
The primary advantage oftraining at home? It's not the absence oflines behind the
weights.
It'stheabilityto experimentatyourleisure.
Practically every greatdiscoveryin history hasbeenuncovered by an Edison, a Ford,
orsimilarsortputteringaroundhisownunfinishedworkshop. Shouldweight-trainingbeany
different?DidArthurJonesinventtheNautilus machinesinthefactorieshehasnow, orwere
theyinventedoutbehindhisgarage?Abouta monthago IhadwhatIthoughtwasa strokeof
geniusonthedesignofa forearmmachine: a devicelikea thick-handledsteeringwheeltoroll
weights upfrom the ground. I hotfooted it overto thepublic libraryto checkoutevery book
on anatomy(for forearms) Icouldfind. WhatIfoundwasthatofovera dozen musclesinthe
forearm andthirty-three in thehand, onlytwo areusedfor rotatingthewrist clockwise and
two counterclockwise. The otherforty-one are usedfor gripping. However, the research I did
ledmetoconcludethehumblewristrollerwouldbea fantastic device ifitcouldbemadeout
ofa roundpieceofwoodaboutfourinchesindiameter.
Thepubliclibraryisavailabletoall ofus. Manymethodsandtrainingaidsdiscovered
byphysiologists,chiropractors,andthelikego unusedsimplybecausemosttraineesdon'tdo
thestudyandresearchthattheyshould. I don'tmeanbookswrittenbythosealreadyinthe
field (ofwhichI'masguiltyasany); Imeanscientificjournals,advancednutritionaljournals,
and anything scientific pertaining to the human body. For example, one little item I came
acrossin myreadingwasabouta Chicago physicistwho measuredtheelectromagnetic field
createdbycontractinghumanmuscles. He reported the strengthofsucha field as one five-
hundred millionth part as strong as the magnetic field surrounding the whole earth. This
subjectalonewouldprobablykeepyourhomegymhoppingfor monthswithexperimentsand
thelike.
Weight-training is, for all practical purposes, still in the scientific stone age. I spent
monthsdiggingaroundintherecordsofthe"bronzeage"for mybook, The Strength of Samson
(a product ofa home gym andthepubliclibrary), andifthe trainee oftoday canever break
awayfrom thehideboundrutofpresentroutinesandattitudesI sincerelybelieve thatevery
weightliftingrecordandphysicalmeasurementcurrentlyextantwillbesmashedbeyondbelief
usinginformationavailableNOW.
Letmeknowifyouwrite a book, Imightevenpublishitforyou!
The 1,000PoundBenchPress
PartI
HowItWill BeAttained
The other night one of my trainees in Massachusetts called me up for his monthly
training advice. It seems that the people where he trained had no idea of what they were
doing. He went so far as to inform me that a World Champion in the 242 pound class in
Powerliftinghadabsolutelynoideaofwhathewasdoing. Thepowerliftersimplycameintothe
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gym athisappointed hour, broughthislunchwith him, andsimply"trainedhisbrainsout"
for aboutfour hours twice a week. The lifter's best bench presswas inthe neighborhood of
510pounds.
Incaseyou'rewonderingaboutmypreoccupationwith thebenchpressletmeexplain.
Mybasementceilingisjusta tadoversixfeethighandmylowerbackwassomewhatdamaged
inservice. Bothfactors precludeanyoverheadlifting.
You'reprobablythinking, it's safe topredicta 1,000poundbenchpressandtenyears
fromnowsomeonewill doit. I'mbettingitwillhappenwithintwo orthreeyears. Maybeless?
Why? I think the weight-training fraternity is finally ready to accept the "scientific
method." Meaning, find outwhatworks andthen USE it. Latelythere hasbeen a lotwritten
(by various authors) about"rtegative resistance" butI doubtifit'shere to stayor ifitwill be
instrumentalinreallymeaningfulstrengthincreases.Tome,negative resistanceisnonsense.
What on earth is the purpose of developing "weight lowering" strength? I realize many
individualspointtothelargeincreasesinweightthatcanbelowered(what'snext;"notlifting"
strength?) but careful examination and comparison of"weight lowering" movements with
partialpositivemovementsIbelievewillshowpartialshavetheedge. Oneofmycustomersfor
mybook, The Strength of Samson, reportsthathispartialbench press(abouta 2 inchtravel)
increasedfrom 225pounds 10 reps to 385pounds 10 reps in 30 days. And a former Illinois
StatePowerliftChampinthe242 poundclasstelephonedmeonenightto informmethathis
partialsquatshadincreasedfrom800to 1200poundsintwoweeks.AsLarryLawsonpointed
outin an articleonPaulAnderson in Iron Man Magazine, 1956 February/March (Volume 15
Number5),whatevercanbeliftedpartiallywill, withpersistenttraining, eventuallybecomea
completelift. Ihaveyetto readorhearofanyonesaying,"whatgoesdownmustcomeup."
Also, andthisismere personalopinionarrivedatsimplybyrummagingthrough a few
anatomybooks, I believe negative resistancemayprove to be the mostdangerous methodof
training yet devised. For this reason: a muscle is considerably weaker than its attaching
tendonsothatifextremestressisputuponthelimbthemuscle"tears"longbeforethetendon
becomes involved. Now, suppose themuscle actually becomes stronger than the tendons to
whichitisattached(whichIbelieveispossiblewithenough"negative"training)?Doyou have
theusual"charleyhorse", ora conditionrequiringextensivesurgery?
So,whilenegativeresistancemayhaveitsplaceassimplya wayofenablingthetrainee
to getthe"feel" ofa heavierweight, Ithinkitshouldbeusedsparingly.
What benefitswill be received from trainingfor sucha lift? Great strength, obviously.
You're also liable to find a couple ofsidebenefitsyou didn'texpect. Like a friend ofmine on
the Honolulu Police Dept. who spentthreeyears moving his bench pressup to 500 pounds
withoutusingpartial movements. When he startedhe weighed 187 at a height of6' 3". The
nightI sawhim benchpress 550 poundsheweighed in at290poundswithoutanounceof
fat. Unlikethecurrentcropof"puffadders"whoareprimarilyconcernedwithmeasurements,
my friend was concerned with strength. He developed a 19Y2 inch arm in the process (I
measureditmyself) andIwouldbewillingtobetotherswouldclaim22inchesfor thearmhe
had.
It's unfortunate most bodybuilders don't realize that pursuing measurements is like
chasingbutterflies; they11 eludeyou. Pursue a more easilydefinable goal, like a 500 pound
benchpress,andthe"butterfly"willcomeandlandonyoursleeve.
Also, while I'm throwingoutan occasional brickbat, let's forget all this "amuscle has
tohavefull contractionandfull extensionfor completeandmaximumdevelopment"insanity.
This statement is true only in one case: if the muscle is separated from the body of the
organism andplaced in a tankofnutrient solution. This same muscle in solution generally
hastobe"trimmed"becauseitgrowssofast. Anyofyou everhadsucha problem?
So, you think possibly you might want to attempt the Everest ofbench presses and
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want to know where to start? Here's what I would suggest.
My 290 pound friend with the 550 pound bench press used what I will have to call the
"step-ladder" system of training for want of a better term. He would do 10 sets. Five "up" and
five "down." Another friend of mine moved his own bench press up over 150 pounds in nine
months using the same method. Both of them used full movements.
Here's roughly the way it works
Start with a warm-up weight. One set of ten. Add enough weight to get eight reps
comfortably. One set. Add enough weight to get six reps comfortably. One set. Add enough
weight to get five reps comfortably. One set. Add enough weight to get three reps comfortably.
One set. Now, work back down in weight the next five sets using the weights you worked up
with but try to increase the repetitions. When you're doing more reps on the "downside" add
weight to all sets (about 5 or 10 pounds).
Now it gets complicated. Let's use the above system with partial movements only. You 11
be amazed at how little time it takes you to surpass 500 pounds 2 inch travel. Remember what
Larry Lawson said?
Here's where the complications corne in. Even at 2 inch travel 600 pounds is a lot of
weight. So much so, in fact that an almost unbelievable amount of oxygen is used up on every
repetition. What goes up once relatively easily the first time is extremely difficult the second
and literally unbudgeable the third. Complication number one is lack of oxygen.
The next thing you11 notice at that weight, as I did, is the neck tendons become heavily
involved and a vein that runs down the side of the neck becomes heavily engorged with blood.
Why this happens, I don't know. However, I believe complication number two can also be
solved.
The third complication is this: very few of us have the wrist strength to "push" against
such weights with any degree of speed without spraining. The primary reason I wrote Iron
Claws is because I sprained my right wrist lifting a 605 pound weight in the partial bench
press.
In order to avoid the foregoing complications, here is a routine that I would suggest
following twice a week in addition to the step-ladder system.
Wrestlers bridge 2 x 10
Upright rows 2 x 10
Wrist curls 2 x 10
Squats 2 x 10
The above exercises should be done with extremely moderate weights and the
poundage not increased until the weight actually begins to feellight. The wrestlers bridge is
ohviously for the neck tendons and the blood vessel I referred to earlier. The upright rows are
simply to work the muscles between the shoulder blades from a different direction than the
partial bench press and thereby removing any "weak link." The wrist curls are, of course, to
keep you from spraining your wrist. The squats should be done with an Iron Man Magic Circle.
Personally, I think the Magic Circle is an ugly-looking piece of apparatus but it does permit the
utilization of more lung space than a conventional bar and when you get to the 600 pound
mark and beyond you're going to need every cubic inch of lung power you can muster. In fact,
it's going to take you several minutes of deep breathing after each set of partials past 400
pounds to recover your air.
Eventually you'11 be up to 1,000 pounds 2 inch travel. What do you do then? Obviously
if you can lift 1,000 pounds 2 inches in a maximum effort you're not going to be able to heave
the same weight up 4 inches. However, with a little work on it, moving the weight 2 inches
shouldn't be an earthshaking undertaking. Simply leave the rack pins in the same position
and RAISE THE BENCH by putting % inch thick boards or sheet steel under it. When you
have four V2 inch boards or sheets of steel under the bench it's time to drop the pins and start
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allover.
As the 1,000poundstravels itsway down thepins, yourassistance exercise program
is going to have to change somewhat. For example, at the 6 inch point substitute a heavy
tricepsexercisefor theuprightrows.
AcoupleofotherthingsIwouldrecommendarea closestudyofnutrition(for example,
vitamin Aaffects thepectoral muscles) anda hypnotismsession everynight (except Sunday,
ofcourse)toremovepotentialmentalstumblingblocksbeforetheyhavea chanceto takehold
inyourmind.
Letmeknowifyoudevelopa 22inchupperarmintheprocess.
The 1,000PoundBenchPress
PartII
One ofthe problemsinherentwith attemptingto be an"authority" in anyfield is that
justwhenyou thinkyou've got all theanswerssomebodydropsa chanceremarkandaddsa
whole herd ofnew questions. This has happened to me twice in the last two weeks by or
becauseoffellowswhostoppedbytoseewhatweweredoinginthewayofresearch,workouts,
andthelike.And,alsointhelasttwoweeks,basicmetallurgyforcedustocompletelyredesign
ourpowerrackandbars.
First,themetal.Whena normalbarbellbarisloadedwith700poundsofplatesittakes
on physical characteristicsnormallynotassociatedwith suchequipment. Itbends, which is
to beexpected.
Then it twists, also expected. Then the fun begins. Here's what happens. Force is
appliedto thebarandsometimesoneendofthebarcomesflying upwhiletheotherremains
stationary, if you're off balance. Or you push against the bar. For a second it seems
motionless.Inactualitythebarisbendinginthemiddle. Oncethe"slack"istakenup,thebar
hasbentasfarasitisgoingto,theweightliterallyleapsofftherackpinsandwhipsbackand
forth inthe air. This"whipping"motionisextremelyhardonthepalmsofthehandsandthe:
wrists. At present we have figured out two ways to eliminate this. Instead ofthe standard
barbell bar, we use one made out ofa special type ofsteel which won't begin to bend until
1,500poundsorsoisplaced oneachend. "Whipping" is eliminated, atleastfor thenextfe\\
months. Another problem occurs when the baris dropped back onto the rack pins. h o c k ~
from metalslammingmetalrundownthearmscausingnoendofdiscomfort. Norisitpossible
with extremelyheavyweightsto "gauge" exactlyhow muchforce is requiredto move it atthe
extension position. Don't apply enough force and the bar won't move. Apply too much toe
rapidly and the bar may come flying up butyou may be nursing a sprained wrist for somt
time.
A little device we thoughtupmaysolve boththe"shock" and"appliedforce" problem.
We call them "rackrebounders."They're simply blocks ofsteelwith holes drilled in them tc
accommodate the rack pins. On top of the steel block sits a coil spring. On top of the col
spring reposes a "saddle" or"cradle" for the bar. When you plop the bar down it won't sene
shock waves down your arms simply because the spring "gives" with the weight. On tht
upstroke, partoftheweightis"boosted"foryou atthebeginningofthemovementso,insteac
ofstruggling mightily with the actual 700 or 800 poundsyou have on the bar, your initia
resistance may be halfthat. As the springs uncoil, the heavier a load you absorb until th{
entireload"clears the decks" so to speak. Also, ifyou're a real glutton for punishment,YOt
canloada barwell pastyoursinglelimiton a partialmovementandactuallyWORKwith the
weight. Granted, it won't travel very far, but it WILL TRAVEL. Let's say you dump 1,00(
poundsonthebaranditonlytravels oneinchupto a 3 inchcoil spring. Keep workingwitt
it and eventually, even with 10% of an inch at a time, your half ton weight will clear the
8
"saddles" and THEN you can start rrusmg the bench, lowering the pins, etc. Another
advantage to "rack rebounders" is that you can keep "pumping" a tremendous weight long
after the failure point of normal partials.
If you're totally confused at this point look at the drawings of rack rebounders on page
17. Give us a phone call if you wish us to make you a set. They will be advertised in future
issues of Iron Man Magazine.
For those who haven't done so, I would suggest ordering Bill Anton's course, You Can
Bench Press 400 Pounds, advertised in Iron Man Magazine and apply it to partial movements.
Another little goodie that I haven't had time to investigate is one told to me by Bob
Simpson when he was up here from Knoxville a couple weeks ago. Bob was featured in Iron
Man Magazine, as the fellow who pressed 525 from a rack and then couldn't hold it at arms
length. Bob's method of training consisted of "push-pressing", using his legs, enormous
weights up to about nose level. He worked up to about 1,000 pounds in this fashion and then
his back gave out. Who knows? Had his back held up he may have been the first man in
recorded history to military press I ,000 pounds? I recall years ago working up to 3 sets of 8
reps in the "push press behind neck" with 220 pounds at a bodyweight of 180 and felt like the
weights would go up forever, until the "contest winners" saw me doing it and told me that was
NOT the way to do things. So I went back to doing them strict with a whole lot less weight. Like
a dummy. The blind leading the blind. Anyway, Bob told me about a bodybuilder where he
trained who experimented in the bench press and the squat in rather unusual fashion. This
fellow would have a weight somewhat in excess of his best limit attempt handed to him and
he would slowly lower it, and then bounce it up and down on his chest (or haunches if he was
doing squats) for several repetitions. In two weeks this fellow's limit bench press and squat
each increased by about 60 pounds. However, being a bodybuilder, he wasn't much interested
in great strength and abandoned that line of endeavor to pursue other more "measurement"
oriented goals. Anyone else care to try this and let me know the results thereof?
Chiropractic for Strength and Bulk Increases
Have you ever noticed how many people take up weight-training in their lives? And how
few succeed?
Let me cite a couple of examples.
The first case is myself. I've horsed around with weights since 1964 and by 1966
weighed 230 with a 340 bench press. Then I quit training for a year and lost 40 pounds,
probably due more to poverty than lack of proper training. Off and on for the years following I
tried to regain what I had lost and could never seem to quite "make it." Doubly frustrating was
the fact that everyone training under my supervision made fairly respectable gains. It wasn't
until 1973 that I began to deviate from the accepted "norms" of the weight-training world and
surpassed myoid strength levels.
What was the problem?
I couldn't blame improper training alone, I had gained 70 pounds in two years on what
I now consider stone-age training methods.
Like everyone else, I was all concerned about "muscles." But there wasn't anything
wrong with the muscles themselves. I did notice a sharp pain in my lower right back whenever
my 20 reps in the squat approached the 250 to 270 pound mark. I went to a local chiropractor
for two years and didn't improve a bit. Finally, not suspecting my local chiro didn't know what
he was doing, I went to one in Richmond on the local man's day off as I could hardly walk and
didn't want to wait another day. The Richmond man suggested an x-ray and the results were
something I hadn't expected. My entire spine was tilted so far to one side that the weights I
put on my back created pressure primarily on ONE SIDE of my body. Through continued
9
exercise I was actually weakening instead of strengthening myself. My nerves and spinal
ligaments were literally being torn apart. Fortunately, my Richmond chiro is one of the few
(about 10% of the profession) who actually knows what he's doing and he's slowly but surely
getting me straightened out (or rather, my spine is).
The other case is a fellow who bought The Strength of Samson and told me he had never
been able to get his body weight past 170 unless he literally gorged himself with food in which
case he went up to 180 and lost it as soon as he slowed down his food intake. At the same time
he told me one leg cramped up real bad if he squatted down on his haunches for a few
minutes. He didn't realize it but he had just pin-pointed his major problem. Nerves not only
carry electrical impulses from the brain to the muscles, they have a tendency to weaken the
muscles if they (the nerves) are irritated. Heavy exercise generally makes the situation worse.
What happened to this fellow I don't know but I HOPE he found a chiro believing in corrective
care (most practice a remedial "whack crack six bucks and get back" sort of profession).
Other facets of weight-training are far more subtle. Nutrition, for example. All the
authorities holler about "protein." But, as Landone points out in Electronic Properties ojFoods,
protein, fats, and starches are deadly poisons. If you don't think so try injecting the stuff
directly into your bloodstream sometime and see if you don't turn your toes up. In my OVin
case I wondered why I made better gains on pineapple juice than I did on fresh, raw milk.
Sound odd? That's what I thought too when I first read it but Landone cites numerous
hospital and institutional experiments to prove that pineapple carries a slightly POSITIVE
charge of electricity and all animal products slightly NEGATIVE. Landone was by no meallS a
vegetarian (he died in 1945 at the age of 98); he simply points out that no matter how well-
balanced you may THINK your diet is, if it consists of primarily negative-charged foods you will
eventually run down. In one section of the book he cites a study of 1000 x-rays: 500
vegetarians, 500 meat eaters. The meat eaters all looked fairly normal on the films but the
vegetarians ALL had swollen and collapsed intestines, very small lungs, etc., etc.
Another subject is drugs. Some take them and gain and some don't. There's no point in
my moralizing on the subject; I'm no expert on them and if you refuse to obey the Good Book
and truck with sorcerers ("sorcerer" comes from the same root word in Greek that we get
"Pharmacist" from) then what befalls you is your own lookout. Of course, some of the
"trainers" who write articles about the "Zen Masters" and the rest of the "Eastern religions"
currently flooding the country may be partially to blame. Practically all the so-called "Eastern
religions" indulge in drugs as part of their rites, etc. And one of these "religions" considers
cows so sacred they not only worship the dumb animals, they bathe and DRINK a mixture of
butter, milk, curd, cow urine, and cow excrement as part of their "religion." (Reference
National Geographic Magazine series 1971). Long as the pill-poppers indulge in the drugs, they
might as well avail themselves of the protein supplements! Yeccch.
The point I'm trying to make is this: treat your body the way the Almighty intended and
you may reap benefits you never expected. In my own case my corrective therapy (NO drugs)
resulted in my height increasing from 6' 1" to 6' 2W' in less than three months, and I'm 31
years old. Incidentally, according to an AP release dated December 19th, 1973, Skylab 3's
astronauts all gained an inch or more in height since November 16th, when they were
launched into space. One grew almost two inches. Wonder what would happen if you left short
people in a weightless environment here on earth for several weeks?
Forearm Anatomy
This is a rather presumptuous title for such a brief page but I feel it necessary to warn
you of a thing or two concerning the forearms. One thing I noticed after reading several books
on anatomy and several on grip development is that the fellows writing the "grip" books were
10
very poorly schooled in anatomy. Worse than me, even. Some of the exercises recommended
are downright ridiculous and others downright dangerous. For a specific example, one fellow
(a world record holder at one time) recommended "tightening jar lids" as an exercise. Lots of
luck if you tighten it too far and the jar breaks and slices your hand open. Just for the record,
the tendons you see on the back of the hand and elsewhere are seated very deeply in the arm
and a deep cut on the hand is likely as not, if it gets infected, going to cause you considerable
misfortune. Infection will travel to the "seat" of the tendons a lot quicker than you would think
and it takes (there are exceptions) the surgeon's knife to remedy the damage. So please,
DON'T put strains on your hands they're not ready for. And if you MUST punch someone aim
for the stomach, I've seen hands swollen and infected so badly they were three times normal
size from someone's tooth coming out and lodging between the knuckles.
Developing An Iron Claw
Many years ago, before most of today's weight trainees were even a gleam in their
daddy's eye, a fellow named John Y. Smith used to specialize in the one-handed deadlift. The
late Harry Paschall, who used to write quite regularly for Iron Man Magazinein the 1950's, had
met Smith several years earlier and, in Paschall's opinion, Smith's hands looked like iron
claws. Years of one-handed deadlifting with thick handled barbells had so thickened Smith's
finger tendons in the palm of the hand that those same tendons stood out like the webbing on
a duck's feet. Smith at the time was doing one-handed deadlifts in his exercise routine with
about 400 pounds. Paschall, who could do almost 300 pounds in the same exercise, decided
he could equal Smith's performance without a whole lot of effort. Paschall made his living as
an artist. After a few weeks of specializing on the lift he gave it up as he was afraid he would
lose his artistic ability, the tendons in his hands were developing far more rapidly than he had
expected. His hands too were beginning to look like "iron claws."
The foregoing is simply an illustration of how important one-handed deadlifts are to
those interested in developing great gripping powers and forearm girth. Harold Ansorge, a
professional strongman of the 1930's, was capable of over 500 pounds in this same lift.
Ansorge had such prodigious strength in his hands that he was featured in Ripley's Believe It
or Not as being able to tear the corner off a deck of 52 playing cards using only his thumb and
index finger. Ansorge was also good at spike bending and tearing through SEVERAL telephone
directories at a time.
In recent times the squat has been called the "king of exercises" but I believe the one-
handed deadlift to be a superior exercise for all around strength and power. 111 admit I
personally soured on the squat as "the exercise" after seeing a photograph of one of the world's
best squatters wearing wrist braces to "push press" a 500 pound weight. It seemed to me that
his leg and lower back strength would be advantageous for pulling a plow but, considering
this same individual weighed over 300 pounds, his great strength wasn't much good for
anything else.
A close investigation will show that the one-handed deadlift affects many of the same
muscles the squat does and a couple more besides. In the one-handed deadlift the legs, lower
back, and upper back are all affected to a degree. So are the lungs if the exercise is performed
vigorously enough. Of course, you will only be able to lift what you can hold onto with your
hands which for most modern-day weight trainees is very little compared to what the other
muscle groups have been developed to.
In my own personal and highly prejudiced opinion I believe full two-handed deadlifts
should be avoided unless you're determined to enter powerlift competition. The position for
performing the lift is highly unnatural and the chance for injury is enormous. Someone lifting
a weight with one hand while the other hand provides a "brace" for the lower back via the knee
11
--------- -- ---
I
,-
is in very small danger of injury. The worst that can happen is the weight will simply slide (
of your grip (unless you're dumb enough to use a dumbbell for this lift and drop it on y(
foot).
Straps are another matter. If something goes "snap crackle or pop" in my 0'
framework I would be immediately disposed to turn loose of the weight in all haste. How c
you turn loose of something you're strapped into? Sort of reminds me of seat belts fo]
motorcycle. Whoever invented straps for weight-training furnishes us with a classic exam]
of backwards thinking. Why not just strengthen the wrists? It's not that hard.
What sort of a routine would I suggest built around the one-handed deadlift? Here':
couple of examples. Be sure to get a pipe to slip over your barbell in succeeding stages fo]
snug fit. Build the diameter of the bar up to 21/2 inches or larger. That way when you lift it t
entire hand will have a "purchase" instead of just the crooks of the fingers.
Training in Mud
In my book, The Strength of Samson, I apologized to everybody for coming c r o s ~
statement that "Samson trained in mud" (not in the Bible; I probably could have tracked
down though) by Dr. Ellington Darden in an old issue of Strength & Health that I could
figure out. Dr. Darden, in his article, seemed to think it had something to do with the muscl
having to work BOTH ways instead of simply against the force of gravity. Which makes ser
but I don't think that is the primary reason for lack of muscle soreness, etc. after a workc
when you train in mud.
What is a "training in mud" chapter doing in a forearm and grip development book?]
sure a lot of people would like to try it if it weren't for the tremendous inconvenience
cleaning up afterwards. However, suppose you were to take a clean garbage can, fill it wi
mud, and then stick only your hands and forearms into it and work them? In a situati
where there was absolutely no muscle soreness after the workout wouldn't it be possible
work that body part every day? Or even twice a day? Granted, your food intake would have
be enormous but, if this theory is correct, think of the rate of progress you could attain, FOl
times faster than normal. A word of caution. At the moment this is just that, a theory.
The mud should be of uniform consistency. And it should get thicker as you progre
making whatever you're doing harder. Commonly known as progressive resistance.
What sort of apparatus or method do you need to thicken the mud? None if y
progress rapidly enough. The water in the mess will evaporate and you may have to slOl
little back in occasionally. If so mark a line on the inside of the can so you11 know where t
"water level" is (or should be).
What sort of exercise machinery you should use in your garbage can is anyone's gue
Presumably something in which the hand must be forced open as well as closed. Peary Rae
of Iron Man Magazine sells some excellent devices. I would recommend his Superman (
Developer Model M2 (get all 4 strengths), and his Plate Grip Developer & Weight Holder Me
M4. On this you will have to figure a way of lashing the plates directly to it. Connecting 1
device to a chain and then the chain to the weights could be a real experience in frustratio:
Of course, you could use a Samson 3 Inch Diameter Dumbbell Bar for one hane
deadlifts in the slop but I doubt you could find a trash can with a large enough inside diame
to accommodate it.
So, what is the real reason for training in mud? Just this: your skin will absorb alm
anything it comes in contact with through the pores if it's small enough. There are ml
microbes, minerals, and other little goodies in a thimbleful of dirt than there are people on t
planet. Without minerals you cannot build muscular tissue. Obviously with a surplus
minerals getting into the bloodstream your progress should be accelerated. A word of cautil
12
DON'T getyourmudfrom anyplace sprayedwith poisonouschemicalsora hogwallow. Use
yourhead.
You probablythinkI'minsaneafterreadingthis.
Eatingthroughyourskin! Indeed!
If so, I've got someprettywell-educatedcompany. I gotthisinformationfrom a reprint
ofan article by Ivan T. Sanderson, first publishedin The American Druggist (January 1950).
You canreadthearticleinitsentiretybypickingupa copyofthe Health Finder byJ.I. Rodale
andturningtopage730.
One thing Sanderson does mention I think is worth repeating. Some mud works
wondersandothermuddoesnothing. Maybeyouneeda soilsamplekittotakealongonmud
procurements?
Herearea coupleofotherlittleitemsyoumightexperimenton.
BudCountsusedtosoakhisarmsinhotwateraftera workout. He sporteda setof19
inch arms at average height back in 1950. In an old Iron Man Magazine, (1968
October/November,Volume28, Number I), AnthonyDitillorubbed Ben-Gay onhiscalvesfor
quickergrowth. Olive oil, ranked 44 on theelectronicfood scale (the nexthighestfood ranks
about27), Ibelieve shouldalsobeexperimentedwith.
Thefirst routinewould beon the"step-ladder" system which I mention inthechapter
onthebenchpress.
One-handeddeadliftwitha thick-handledbar, 10sets, 5 "up"and5 "down."Becareful
not to overtax your grip at first. As weak as the average man's grip is yeu're liable to tear
somethingloose. Bepatient. If you can'tget atleast3 repswitha weightyou don'thaveany
business lifting it. By the third rep your hand will "give way" and the weight will fall
harmlessly(we hope) tothefloor. Therewon'tbeanysignificantstrainonthetendons.
Relaxfor severalminutes.
Lightbreathingsquat,oneset,20reps. Primarilytoaidthecirculationandmetabolism
offood.
Relaxfor several minutes.Tryto staywarm atall times. Wear a sweatsuit. Practically
allmusclesarepulled"cold."
CleanandPress2 x 10withthesamethickhandledbarbell.
Curl2 x 10alsowiththesamethickhandledbarbell.
Dumbbelllaterals2 x 10.
You11 find thislastonenecessaryastheone-handeddeadliftsandcleanandpresswill
so affect the trapezius muscle thatyou will wind uplookinglike a pin headatop a bull neck
with the shoulders of an Alley Oop (nonexistent). Again, everything but the one handed
deadlifts shouldbeleft atthe sameweightuntilitbeginstofeel "light" for both setsof 10 (or
onesetof20inthecaseofthesquat).
Anothermethodisto simplydoa coupleoffast"warm-up"exercisessuchasthesquat
and clean and press to keep therestofthe body "toned up" andthenjustgo atit "hammer
and tongs" with the hand andforearm. Make a chartfor yourselfofsomeoftheexercisesin
the "illustrations and stunts" sections and go at it. Don't worry about over-working the
forearms; long beforeyour"air" gives outoryou startworkingon nerves, yourhandswill be
totallyunabletoholdontoanythingheavierthana 5 poundplate.
A third method that I think merits consideration is one thatwas quite popular with
readers ofIron Man Magazine a quartercentury ago. I have never tried it myselfbutit does
seem to make a lot ofsense. Unfortunately, like everything else thatactuallyworks, it gets
periodically discarded for the more popular "puff adder" methods and only occasionally
surfacesandistakenadvantageof.
I'm referring to the "rest pause" system as outlined way back in 1950 in Iron Man
Magazine, (1950 May/June,Volume 10, Number 3). Thefellow whowrotetheaccount Iread
13
wasnamedGeorge Irving NathansonofNewYork City. Here are someofthelifts heclaimed
(substantiatedbywitnesses) andtheageandbodyweightinwhichheperformedthem.
Age 14 Bodyweight 140 lifted 300poundstoshoulders
Age 16 Bodyweight 160 pushpressed300pounds
Age 18 Bodyweight 175 pushpressed300poundsfor8 reps
20consecutivesquatswith415pounds
Hisbodyweighteventuallywentto210ata heightof5'9".
Here'swhathedid:
Incidentally, he claims that this system is for advanced men ONLY and beginnen
shouldleaveitstrictlyalone.
WorkoutONLY 3 timesin2 weeks. Followbyoneweeklayoff. Repeatthesequence.
Do one exercise only. Single reps. About 50to 100reps. Thenget 18 hourssleep thaI
nightand 12to 13thenexttwodays. Oneminuterestbetweenreps(orsets). Nathanclaimed
he went up ten pounds a workout on his military press using this system (until he hit c
"sticking point") and I see no reason why this same system couldn't be adapted to the one-
hand deadlift. The only negative aspect he mentions is that very little actual body weighl
increaseormeasurementincreasetakesplace.
Strength Stunts for the Hands
How to Train for Them
Lifting Weights With the Fingers
This one is ridiculously easy to train for and is probably one ofthe most impressive
LouisCyrisreputedtohavelifted 500poundswithhispinkyandRolandow650poundswitl
whatIbelievetohavebeenhismiddlefinger. A50 keyringwitha leatherstrapcanbeused
for openersasyouattachtheweightstoit. ALWAYS startoffwaybelowyourlimit. Don'ttak(
a chanceonpullinga tendonloose. Whenyoucandotwo setsoftenwitheachfinger EASIL)
increasetheweight 11/4 or2V2 pounds.It'sbesttodothisoneseatedandlifttheweightsaboUi
6 to 8 inchesoffthefloor. Standingwill tireyou muchquicker: and thisisn'tanexercisefo]
thefeet. See illustration on page 19.
Lifting Thick-Handled Dumbbells
Years ago the circus strongmen carted around hundred-pound dumbbells with thid
handles and one oftheir favorite stunts was to put a hundred-dollar bill under a thick
handled weight: ifyou could lift the dumbbell with one hand and remove the bill withou
tearing it, the money was yours. Thomas Inch had a few dumbbells with 21/4 inch thic1
handles weighing anywhere from 80 to 172 pounds apiece. It's quite a stunt to lift sud
weightsbutit'seasiertotrainfor thanyou'dthink. Simplyusea barbellordumbbellwitha
inchdiameterhandleandmuchlessweight.
Usinghandleslargerthan3 inchesindiameter,Ibelieveyouwouldrunintothelaw0
diminishingreturnsunlessyou've got the handsofa gorilla. Frankly, I don'tthinkANYONI
should train with ordinary thin-handled dumbbells because ofall the additional benefit:
obtainedfrom usingthick-handledones.
Wrist Curls
Awordofcautionhere.Thehandsandforearmsshouldslopedownwardsalongtheleg
and NEVER "go for broke" on this exercise. Ifyou can't do 15 GOOD repswith theweight
14
don't increase it. A wrist in this position is easy to sprain. See illustration on page 19.
Lifting Machines
Back in 1879 William Blaikie published a book entitled How to Get Strong and Stay So.
One of the things he thought was so terrible and unaesthetic was a device common in the
gyms of that time called a "lifting machine." What was so awful about it? It seems the average
trainee who used it for six months or longer developed the ability to lift over 1,000 pounds on
it and developed the inner forearm to such huge proportions that it looked grotesque. Also,
the machine had a tendency to compress the discs of the spine. I'd be willing to bet that if our
modern deadlifters worked up to 1,000 pounds on this thing and then started shortening the
chain while at the same time doing one-handed deadlifts with a thick bar we'd see some real
progress in the deadlift. See illustration on page 19.
Bending and Breaking Nails
Keep the palms up (toward your face) next to your chest and press inwards. Then flip
the nail over and squeeze the hands like a "giant crusher" exercise appliance. The way you
train for this one is by simply using a couple of lengths of steel pipe to fit over the nail and
work your way inwards until you don't need the pipe anymore. See illustration on page 18.
Pinch-Gripping Thick Plates
This is too obvious to be explained. Unless, of course, you can arrange to put a magnet
underneath it for your opponent like some of the old-timers did.
Grip Tug-Or-War
This is a real mind-blower and crowd pleaser. Practically all the old-time strongmen
included it in their acts. What it looks like is that your one hand is stronger than half a dozen
or more men. It is an example of how strong the finger tendons can become. Sid Harmer, an
English strongman, once gave a little "tug" on the handles to move his act back onto the stage
and one unfortunate fellow had taken hold of a doorway in the eaves to "cheat" and improve
his leverage a bit. When Harmer "tugged", this fellow's shoulder was torn loose. You need two
triangular shaped pieces of metal and some rope for the stunt. I wouldn't attempt it until you
can lift 200 pounds or so with each finger (for reps) and deadlift 100 pounds with a 3 inch
diameter handle 4 or 5 times. See illustration on page 18.
Tearing a Telephone Directory in Hair
Place a directory on the left thigh with the binding against the leg. Take a hard grip with
the left hand, and with the right hand grip in the same manner, but keep the thumb flush with
edges. This is done to keep the edges square and prevent them from "fanning." Keeping the
left arm as straight as possible, push away from you as hard as you can, at the same time
draw the right hand towards you. You might think that once you've started it's easy to finish.
Not so. A little more strength is required to get across the second half. From the half-way
position take a grip INSIDE the tear with each hand, and placing the directory against the
chest, pull outwards. The easiest and probably most effective way to train for this is simply to
practice on your daily newspaper increasing the sheets of paper daily. When you can make it
through two of the Sunday editions of The New York Times you have arrived.
15
Tearing Decks of Playing Cards in Half, Quarters, Etc.
I'dbeanidiotto trytotellyou howtodosomethingI've neverattemptedmyself. I
Rader of Iron Man Magazine in years past has torn up to three decks of cards at a 1
somethingveryfewmenintheworldcanduplicate,andheadvisestheuseofwell-wornc
asnewones are asslickasglass. HaroldAnsorgeofGrandRapids, Michigan usedto be
toteara deckofplayingcardswithhisthumbandindexfinger and,usingthesametwod
tearoffa corner ora roundholeoutofa deckofcards. He suggested thefollowing exen
for developing suchpower: 1) Practicedeadliftingwith thepinchgrip (smoothplatesonl:
Index one-finger lifting, 3) Floor dips on thumb only, 4) One handed deadlifting, ar:
Cleaningsmoothplateswiththepinchgrip. Ansorgewasable to lift 50poundsmoothp
from thefloor withhisthumbandindexfinger beforehegotintothecards.
You might want to check out Iron Man's Super Grip Machine Model Ml2. The (
orderedhasn'tarrivedyetsoI can'tsayanythingaboutitotherthanthefellow whoinve
itcouldtearthreedecks ofcardsinhalfata time anddeadlift 370poundswith onehaIl
Ihavetopresumeheknewa littlebitaboutgripdevelopment.
If you find out something I don't know about grip development or things descI
hereinbyallmeansletmeknow. OrifIhavemadea mistakeletmeknowthattoo.
One final note: ifyou're going to train for wrist wrestling may I suggest you ho
Samson Cable Set tothewallto approximatethearmofyourfuture opponents?
16

1
: .......
.
Saddle
Spring
J' .... :
.
RackPin Boles
(Measurements)
... ,. .. .. ' 1
FronttoBackofRack
RackRebounders
17
Start
Steel Pipe
- ~ - _ . J
Finish:
Grip With One Hand,
Push With the Other
Bending and Breaking Nails
~ -

/"
..
Pull
Pull
Let the Finger Tendons Do the Work
Grip Tug-Or-War
18
45
I \.

I
I
,
--..
,
,
\
\
\
') ,
One-Handed Deadlift Wrist Curls
Lifting Machine Finger Lifting
19
I
r
Many ofthe following products mentioned in this pUblication areno longer available
from Iron Man Magazine. To accommodate the reader, I have done a little research, and
managedtolocatesourcesfor thesameorverysimilarhighqualityproducts.
Resources
Whencontactingthesourceslistedbelow, pleasementionthispublication.
Thankyou!
Product
1) Iron Man's Superman Grip Developers
(Model M2)
2) Iron Man's Plate Grip Developer & Weight Holder
(ModelM4)
3) Iron Man's Super Grip Machine
(Model M12)
4) Iron Man's Magic Circle
5) Rack Rebounders
6) Samson 3 Inch Diameter Dumbbell Bar
7) Samson Cable Set
8) The Strength of Samson by Michael H. Brown
9) You Can Bench Press 400 Pounds by Bill Anton
MichaelH. Brown
Box4884-H
Springfield,MO 65808
www.michaelbrownsolutions.com
FunctionalHandStrength
Box4429-H
AnnArbor, MI 48106
www.functionalhandstrength.com
CurrentSource
CaptainsofCrushGrippers
(FunctionalHandStrength)
Hub-StylePinchGripper
(IronMindEnterprisesInc.)
GrandSlamGripMachineTM
(IronMindEnterprisesInc.)
MagicCircle
(IronMindEnterprisesInc.)
RackRebounders
MichaelH. Brown
HuskyHandleDumbbellBars
(IronMindEnterprisesInc.)
SamsonCableSet
(MichaelH. Brown)
BillHinbern
BillHinbern
BillHinbern
32430Cloverdale
Farmington,MI 48336-4008
www.superstrengthtraining.com
IronMindEnterprisesInc.
Box1228-H
NevadaCity, CA 95959
www.ironmind.com
20