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 PREFACE.

WHEN commissioned by the Publishers to prepare a work upon

muscle-control I experienced feelings of great satisfaction, because
I felt that the step was being made in the right direction to bring
this valuablescienceprominently beforethe public.
I do not, and never have, claimed that by muscle-control alone,
unaided by mechanical exercises, each muscle may be brought to
its higheststate of development: but I do claim that mechanical
exercise,
eitherwithor without
apparatus,
will neverproduce
the
limit of strengthand developmentof which the individual is capable
unless combined with muscle-control.
The reasonswill be fully explained in the following pages ; and
the proof has been already shown in the many pupils that I have
instructed during my three years’ stay in England, for muscle-
control has a prominent place in my system of physical culture.
A few of the illustrations in the work have been taken from
“The Maxick-Saldo System of Physical Culture,” by special
arrangement with Mr. Monte Saldo and the Publishers, but the
great majority of the poseshave been specially taken.
The text and photographs have been prepared with the idea
of meeting the requirements of the ordinary Physical Culturist, and
for that reason all Latin names have been excluded, except where
absolutely necessary; simple descriptive terms having been used,so
that no anatomical knowledgeis required to understand the work.
A chart, showing the principal voluntary musclesof the body,
will be found on pages 126 and 127. The reader is earnestly advised
to study this, as knowledge of the position of the various muscles
will aid him materially to an intelligent accomplishment of the
different feats,

MAXICK.

Etrow House,
Eton AVENUE, NortH FINCHLEY.
Who has been intimately associated with the Author in this country, and whoIs
the oldest Englishman to create World’s Weight-Lifting Kecords.
 MAXICK.

CHAPTER I.

MYSELF,

I rrust that I shall not be accused of lack of modesty in begin-

ning a book with so seemingly egotistical a chapter-heading. I
have not the slightest intention of blowing my own trumpet ; but
I feel certain that my own personal narrative of how experience
gradually revealed to me my method of exercising conscious control
over my voluntary muscles will make far more interesting reading
to the general public than if I set myself down to the didactic course
usually pursued in works of this description.
i foresee that anatomical explanations and references will be
unavoidable, but I will endeavour to deal with them as lucidly as
possible, urging the reader not to pass such passages over, but to
study them, and, for his own sake, to try to fix in his memory the
names and positions of the various muscles ; because in practising
my methods of muscle-control, one of the most important desiderata
is concentration of the mind on the particular muscle to be brought
into control.

MY EARLY YEARS.

I am a native of Wiirttemberg, in Germany, and was born on

June 28th, 1882. .
Being an only child, my father and mother devoted themselves
to my upbringing ; every care was bestowed upon me, but I was so
sickly an infant, that despite their unremitting attention and the
efforts of the doctors, the congenital weaknesses developed, and I
contracted diseasessuch as usually spell death to a child of tender
years.
4
 8

Even before I had attained the age of five, I suffered from lung
trouble that came to be regarded as chronic, and, eventually, dropsy
developed. As may well be imagined, it was generally conceded
that I had not long to live. So grave was my condition, that when
I had reached my fifth birthday, the official medical man, called in
to vaccinate me according to law, refused to do so until he had
received a certificate from my family physician exonerating him
from al] blame in the event of my demise.
Vaccinationdid not kill me ; indeed,I became
a little stronger
after recovery therefrom, and in a short time began to stand on my
legs unsupported for the first time.

_ ATTACKED BY RICKETS.

But my troubles were by no means over. My parents were of

exceptionally small stature, and I was so diminutive for my age,
besides being far under normal development, that I could not attend
school.
And then my general weakness manifested itself in that form
of disease most common to sickly children, I became rickety—
rickets being a disease attacking the bones. Certain structural
anomalies which I bear to the present day will afford ample testi-
mony of the terrible manner in which I was afflicted with the disease.
My parents were in despair, abandoning what little hope they
had had of rearing me. The doctors were unanimous that even
with the most careful nurturing I should never attain manhood,
and that every year of the anticipated short span of life before me
would be but one more year of increased suffering.
But, somehow or other, I managed to cheat the doctors, and
began to recover a little in health, so that at the age of seven I was
able to attend school.

A WEAKLING AMONG THE ROBUST,

And now for the first time it was brought home to me how '
terrible an affliction is ill health. I had all my life been acquainted
with physical suffering ; but now I was brought into direct contact
with boys of my own age, whose exuberance of spirit was a perpetual
source of wonder to me. From wonder I passed to envy of them,
and with envy came
a senseof humiliation.
I think that if I had not been possessedof a fairly logical mind
I should have gone under then. I watched my comrades at play,
and was seized with an almost feverish desire to become as strong
and healthy as they. But thanks to my temperament, hopeless as
my case seemed to be, I never despaired. I was too youthful at
the time to devise means to gain the coveted health and strength ;
but I thought that by imitating my. comrades in so far as I could,
by eating the same kinds of food as they did, I might in time become
as they were.
 EO = SS —_ == SES
SS eee eee

But to do so was not so easy. I begged to be allowed to

exercise with weights and dumb-bells at home; but my parents
did not believe in such things for a sickly child. I was kept on the
special diet prescribed for me, and told to abandon all thought even
of gentle exercise.
‘“ One as weak as you ought to do nothing but rest as much as
possible,” was the admonition continually drummed into my ears,

A MOMENTOUS HAPPENING.

I was terribly chagrined, the more so becauseI felt convinced

that my parents were wrong, but there is little doubt that I should
have submitted to their ruling, had not an event occurred which
had the effect of altering my whole career, and I veritably believe
was the saving of my life.
I had reached my tenth birthday, and had improved so far
that my health was fairly normal, but I was so undersized and
muscularly weak, that I was taken for a boy of only about six to
seven years of age. I was therefore at an age to appreciate, with
all a boy’s interest in such things, the coming of a circus to our little
town, especially as the most important item announced was that a
strong man would appear, who would, besidesperforming the usual
feats of strength, support twenty-five adult people on a plank.
I cannot describe my eagerness to behold this prodigy of
strength
; I wasnearlyheartbroken whenmy parentsrefused to
take me to the circus. I became so determined to witness the
strongman’sperformance,
that I soldall my mostcherishedbelong-
ings—most of them at a huge sacrifice, I am afraid—to my school-
mates,until | hadenoughmoneyto buy
a ticket.
I had no eyes for any other part of the circus, but waited with
impatience for the Hercules to appear. This show would not have
causedmuch excitement in these record-breaking days ; but I was
dumbfounded at his feats, yet was, if possible, even more amazed
at the muscular development of the man.
I went home, found a convenient slab of stone, and started in
secret to fashion myself a dumb-bell. I felt that all that I needed
was exercise, and never doubted that in time I should become as
strong as the man whose performance I had witnessed. My eager-
ness to begin overcame my discretion: my father grew suspicious
of me, discovered what I was about, and before I had completed it,
smashed the crude weight to atoms.
His intention was good, he had been told by the doctors that
I must not exert myself in any way.
And I have no doubt that the smashing of that lump of stone
was about the best thing that could have happened, for I was as
determinedas ever to exercise,and my inventive facultieswere
now directed to devise means whereby I could carry out my resolve
without the use of apparatus which might betray me. And thus I
 TO

was led to discover that which I have now perfected into my system
of

MUSCLE-CONTROL.

During the bedridden days of infancy I had often stretched

and contracted my muscles, and it now occurred to me to do this
again, but in a more strenuous way, with certain mechanical move-
ments that would tire the muscles.
At first my exercises consisted of weird movements and con-
tortions performed every morning and evening in the seclusion of
my bedroom.
And it was then that I began to observe how by certain move-
ments I could contract and relax certain muscles. Assuredly, the
best known of all the muscles is the biceps, because it is to that that
every boy’s attention is drawn, the size of it when contracted being
held as a sure indication of a boy’s strength and prowess. But in
trying to affect this muscle by other movements than by simply
bending the arm, my attention was drawn to the way in which other
muscles of the arm and forearm responded to these movements.
Now, if at the time I had had some little knowledge of anatomy,
of how muscles are usually arranged in pairs which act antagonis-
tically to each other, I should, undoubtedly, have had revealed to
me the system of muscle-control which has brought me to my
present almost perfect condition of health and strength.
But I knew nothing yet of muscle-relaxation, which, as I shall
explain later, is as important to muscle conirol as contraction.

MY HEALTH IMPROVES.

But muscular exercises, even as I performed them, had this

effect upon me: in about a year’s time I had so improved in health
and physique that I began to hold my own in tests of strength ,with
my school comrades. And I remember how at the age of fourteen
I carried a sack of flour farther than any man in the town had been
able to do. Such fame—or notoriety, if you will—did I acquire by
this feat, that at the opening of our local athletic club I was invited
to become a member, although the age limit of entrants had been
fixed at not less than eighteen years.
It is true that I entered as a passive member only, which meant
that I was not allowed to handle the heavier weights—for the com-
mittee were responsible for accidents to members ; but it was an
honour, nevertheless, of which I was justly proud, for I felt it to be
a significant acknowledgment of the results achieved by my own
perseverance.
So encouraged was I that I set to work to bring myself farther
along the road of improvement by means of more strenuous exer-
cises than those which had helped me so well hitherto.
 II

I procured light dumb-bells ; but found that I made no head-

way: that instead of benefiting, I felt tired after exercise. I
reverted to my old system of muscle movements, body contortions,
etc. ; but although these did not tire me so much, I was conscious
that there was little improvement, whereupon I took the dumb-
bells again in hand, with results as before.
I was nonplussed and chagrined, when it dawned upon me that
I was using and tiring my muscles instead of making them stronger.
And then it occurred to me that it is not

WORK, BUT NOURISHMENT,

which makes muscles strong. Exercise of the muscles, rational
exercise, aids the muscles to obtain nourishment, but as I observed
later, rational exercise must be accompanied by mental concentra-
tion on the muscles to be exercised.
I returnedoncemore to my original methodof exercising
;
but this time I set myself to improve it.

CONTRACTION.

I had already perfected, inasmuch as I could contract every

voluntary muscle in my body at will.
But it seemed to me that the more I contracted, the tougher
the muscles became, and improvement was checked. Yet, by the
aid of a little kneading of the muscles, and by application of the
knowledge which I was now gathering from the perusal of scientific
works, which, among other things, taught me to use less effort in
exercising,
I foundmy developmentand strengthincreasing
; and
this without the regular use of weights or dumb-bells,
I was now old enough to leave school, and after some hesitation,
derived no doubt from their early fears as to my rearing, my parents
decided that I should enter the engineering profession ; and I was,
accordingly, apprenticed to a local man.
 CHAPTER II.

HOW MUSCLECONTROL WAS REVEALED TO ME.

In the engineering shops I had many opportunities of studying

the effect of hard labour upon certain muscles.
The smiths and labourers were some of the finest men of
natural physiquethat onecouldwishto see,and,of course,I expected
that they would greatly exceed me in strength. But it was soon
acknowledged that, although I was by far the smallest in stature
among the youths there employed, I was the strongest.
Yet I was not satisfied ; I was puzzled to discover how it was
that by means of my exercises I had grown strong so rapidly, but
that, now, progress to further improvement seemed so slow.

HOW MECHANICAL EXERCISE MAY HINDER

MUSCLE DEVELOPMENT,
One day I was watching a journeyman filing metal. I fell to
wondering vaguely why it was that his arm and deltoid develop-
ment was so small in comparison with that of the rest of his body,
knowing, as I did, that the man had worked at the bench for years.
Surely, according to accepted theory, it was just these parts which
should have been the more developed considering the nature of his
work !
I was so interested in this case, that I began to take careful
note of other workmen ; and my observations at length convinced
me that mechanical exercise will not increase bulk or strength beyond
a certain degree.
I found out later by experiment that mechanical exercise will
only produce good results if interest is directed to the muscles being
used. If the mind is directed only to the work being performed, a
certain point of muscular resistance is reached ; but there it stops.
To secure full benefit from the exercise, it is essential that the mind
be concentrated on the muscles, and not on the work performed.

THE CASE OF THE STONEMASON.

Instances by way of example may be given by the hundred.
Take the case of a stonemason, who has to use a hammer or mallet
for many hours daily, during which time thousands of blows are
struck, and the shoulder and arm have to bear the weight, as well as
use the mallet.
 13

Now, according to the theories enunciated by many teachers of

physical culture, the greater the number of repetitions performed of
one exercise, the greater will be the development of the muscles
employed. But here is a flat contradiction of these theories, for
it will be observed that the majority of stonemasons do not evince
anything exceptional in the way of arm and shoulder muscle develop-
ment.
And the explanation ?
Perfectly simple! |The stonemason’s mind is necessarily con-
centrated upon the work before him, and he pays little or no heed
to his muscles.
Which leads us to another question.
Would the stonemason, or any man wielding a hammer for
many hours daily, and concentrating his attention upon the muscles
employed, develop colossal muscles in consequence?
The answer is in the negative ; for the reason that the mind
tires in a short time if concentrated on any one particular object.
And then a limit is reached. There would certainly be exceptional
development of the muscles upon which the mind was concentrated
so long as there was no increase of effort in the blows delivered.

MUSCLE-RELAXATION,
This, as I have already hinted, is the key to proper muscle-
development. The better to explain how I came to discover this
fact, I will return to my narrative.
I had reached the full contraction stage, but had, evidently,
come to a standstill.
And why had I come to a standstill ? Why did my muscles
serve me to a certain extent and then fail me? It was as if they
struck work, becauseI knew that it was not a question of exhaustion
of energy, but rather, if I may use such homely language, that the
muscles seemedto “ stick ’’—there was hindrance of free play some-
where.
And there it was that I learned that while one group of muscles
is being employed, other muscles are involved which, by their resist-
ance,
hinderthefreeactionof thefirstgroup._When
I hadgrasped
this fact, the idea came to me that, to allow each muscle to put forth
to the utmost the energy therein contained, it was absolutely neces-
sary that other muscles must not be allowed to interfere—in a word,
they must, by the effort of will, be relaxed.
And to be able by the exercise of will-power to contract certain
muscleswhile relaxing others antagonistic to them is

WHAT IS MEANT BY MUSCLE-CONTROL,

Before proceeding with my narrative, I feel it necessary that
I try to explain myself as clearly as possible on this important point,
even at the risk of repeating myself.
 14

The newly-born child possessesa certain amount of mechanical

control over its muscles, inasmuch as it can move and stretch its
limbs in any possible direction: and this is the beginning of the
control possessedby the average human being.
According to the art or profession adopted, different groups
of muscles are brought more or less under control by the method of
constant repetition.
In most cases,the muscles are brought to this state of obedience
by external influence, and not by the individual himself.
Many years may therefore be spent in controlling a few groups
of muscles that might have been brought under absolute control in
a few months, if the muscles had been controlled by the individual
in a scientific manner.
The reason that muscles take so long to bring under control by
outside influence I have already explained when | pointed out how
other muscles are constantly involved, which hinder the movement
and control of the muscles particularly required. As time goes on,
the unrequired muscles fall gradually into passivity of themselves ;
but as already mentioned, years may pass before this happens ; and
possibly the individual may have given up his work in sheer dis-
couragement, having lost hope of ever attaining exceptional or even
ordinary skill in his art, profession or craft.
A simple example may be given. Take a student of the piano.
However great his musical talent may be, he will never be able to
express himself on the key-board perfectly, until his fingers are
under absolute control of the mind. How very few achieve great-
nessaspianofortevirtuosiis well knownto thoseinterested
; for
although thousands of students spend their whole time studying at
the conservatoires, and under eminent masters, the really great
may be counted on the fingers of two hands.
This failure in those who evidently possessartistic ability is due
always to a lack of proper muscular control, The fingers will not
obey the mind of the performer. He knows perfectly well where they
ought to go, and where he desires them to go, but they insist upon
touching the wrong notes, and in producing the wrong quality of tone.
The trouble is usually, if not always, caused through the actual
tendons and muscles of the hand hindering the action of the flexor
and extensors of the forearm.
This brings me once more to the subject of relaxation, which
is one of the necessary conditions for successful muscle-control.
Relaxation is just as important as contraction, for unless a
muscle be supple enough to lie soft when relaxed, real control is
out of the question.
This applies not only to the particular muscle, but to those
surrounding, or those muscles which come into direct contact with,
and are governed to a certain extent by, the said muscle.
The control of the surrounding muscles will in turn be hindered
by the proximity of a muscle or group of muscles that will not
absolutely relax.
 15

This toughness of the muscles is known as

MUSCLE-BINDING,
and is usually brought about through indulgence in heavy work,
strenuous sport, or incorrect exercising. It is the deadly enemy
of agility, or endurance, and is much dreaded by champions in all
branches of sport.
That this condition is quite unnecessary may be proved by the
fact that the strongest, fastest and most agile animals have muscles
that may be likened in softness to a sponge.
I maintain, therefore,and will show to your satisfaction, that the
strongest man, and hardest worker, can retain and add to his strength
by educating his musclesand getting them under reasonablygoodcontrol.
We will take the weight-lifter: the man who is interestedin
getting heavy weights aloft. He usually starts lifting at the age
of eighteen years, and makes rapid strides.
After a year or so, he scarcely appears to improve at all, so
slow is his progress ; and, usually, by the time he has reached his
twenty-fifth year, he seems to have attained his limit. This is not
the case with many other sports, followers of which may continue
to improvesteadilyup to thirty-five or evenforty yearsofage;
and not only as far as strength is concerned, but in agility, speed
and endurance.
This only goes to prove that weight-lifting is the surest way
to toughen the muscles and to cause muscle-binding.
 CHAPTER III.

I BECOME A CHAMPION.

I HAVEalready related how I had come to a full-stop in develop-

ment: contraction and isolation of the muscles had brought them
into prominence, and had nourished them exceedingly ; but it
needed relaxation to allow them to retain strength and energy, and
keep them supple.
I had ere this been able to keep my musclessupple to a certain
degreeby the aid of massage, but whenI had learnedof the antago-
nismof the muscles,I stroveto find a meanswherebyI couldprevent
a certain muscle from operating contrarily to another in action, |
thought over the subject day and night, until I found that nature
has provided a natural means of massage which is nothing more
complicated than the

PASSIVE CONDITION OF RELAXATION.

I worked upon my idea, gradually evolving the system as set
forth in the present work, and in a year or two I had brought my
body to a most extraordinary condition of development and control,
combined with strength that was deemedalmost “ uncanny.”
Meanwhile my health became so perfect, that my robustness was
just as much the cause of comment as my weakness had been in
childhood.

I TAKE UP WEIGHT-LIFTING.
When it had dawned on the club committee how absurd it was
to keep me any longer on the passive list, I was re-admitted as an
active member,and after six months’ practice with theweights,
I was able to lift with easein one hand as much as the biggest man
there could lift with both hands.
I was asked how it was that I was able to keep my muscles in
such a perfect condition of suppleness and control. ‘‘ The reason,”
I answered, ‘is because I first control the muscles, and then lift
with these controlled muscles. The ordinary weight-lifter gains
his standard by meansof weight-lifting exerciseswith weights, thus
his muscles undergo an uninterrupted toughening process, while
mine are so supple that I can beat far heavier men than myself at
their own pet lifts.”
 17

; I pointed out one of our champions as an example. He was

using and contracting a lot of muscles that could not possibly be
of assistance
in bringing
hisweightaloft; with theconsequence
that he waspartially paralysingand hamperingthe musclesthat,
unhindered,could have lifted a much heavierweight.
But I did very little practice with the weights, for I soon
recognisedthat to lift heavy Weights and retain true supplenessof
muscles was out of the question.

I WIN AN OPEN CHAMPIONSHIP.

It was not long after I had given evidence of my powers as a
weight-lifter, that newsreachedus of an open championshipto be
held at somedistancefrom our town. I was selectedto represent
our athletic club: and as there were three classes—heavy, middle,
andlight weights—and I wasnot too heavyto enterthe light weight,
I was entered for all three.
Eachclub represented
sentits own flag bearer. Now ourflag
bearer was our biggest member, a lusty fellow standing well over
six feet in height, and broad in proportion,
When we arrived at our destination, there was much amusement
caused by the great contrast in size of our flag bearer and myself.
Naturally, the former was taken for the competitor, and we were
informed that it was a breach of etiquette that the chosen athlete
shouldcarry his club’s flag. When the real situation wasexplained
to them, and they learned that it was J who was the competitor,
their amusement turned to derisive merriment, which was not to
bewondered
at, seeingthat I weighedbarelya hundredweight.
But their merriment turned to wonder when I carried off the
light weight ; to amazement, when I took the middle weight ; and
to stupefaction when they saw me returning home triumphant as
winner of

ALL THREE CHAMPIONSHIPS.

I wassomewhatof a celebrity,and wasregardedas a physical
phenomenon. But, of course, I knew I was nothing of the kind.
I knew instead that I>was only an ordinary sort of individual to
whom it had been given to discover a rational, natural means of
acquiring perfect health, and of employing to the utmost the energy
of which a perfectly healthy body is capable.
At the ageof twent -three,I wentto [Link] left home
becauseI could not interest myself in the engineering profession.
It occurredto me, in an indefinite way at first, that I had a mission
in life ; and I was well aware that I should not go very far by mere
weight-lifting performancesand muscularposingbeforethe natives
of a placewhichwaslittle morethan avillage.
Munich is a famous art centre, and there is ample opportunity
for a man of good physical proportions to earn a living as artist’s
or sculptor’s model. A visit to the athletic club there brought me
M.C. B
 18

to the notice of those who were seeking a model such as myself, and
the demand for my services increased so much that I was able to
earn a fair amount of money, which was very welcome, as it afforded
me the means to pursue my studies in anatomy and physiology.

MY FIRST PUPIL.
I had elaborated my system to such an extent, that I decided
to test the efficacy of it on another. I selected for my purpose a
man who had been taking a keen interest for years in weight-
lifting and muscle development. One day he confessed to me that,
try as he would, for the previous year or two he had made no aclvance
either in strength or development.
Here was the very man for whom I was looking! I explained
my theories to him, and persuaded him to place himself under my
care. He consented,
andina shorttime hewassensibleof improve-
ment, which continued until in about three years’ time he had gained
a development and control of his muscles almost equal to my own,
so much so, indeed, that he succeeded in lifting double his own body
weightin a double-handed
jerk; a featwhichtill thenhadonly
been accomplished by one man other than myself.
Pupils, posing, lifting and study now occupied me almost
exclusively, and I spent a few happy years in this way. Although
the lifting kept my development stationary for a time, I worked at
my system so steadily that I registered a gradual increase in
strength.
Finally I decided to stop lifting altogether,and to go heart and
soul into the perfecting of my methods.
I COME TO ENGLAND.
But one year later I chanced to see a challenge issued to any
middle-weight lifter in the world, and it came from England.
I accepted at once, and came to London ; but, as it turned out,
the challenge was an old one, and the challenger had, in the mean-
time, put on so much weight, that he could not get down to the
middle-weight limit, and although I was quite willing to contest at
catch-weights, the challenger decided that he would not go on with
the matter, which was a sore disappointment to me.
I was on the point of returning to Munich when I made the
acquaintance of my good friends, Monte Saldo and Apollo.
These gentlemen would not hear of my leaving England until
I had put up some records and had given an exhibition of muscle-
control. What decided me to follow their advice was their declara-
tion that people thought my photographs to be fakes, and my lifts
greatly exaggerated.
My blood was up, and in three weeks I was ready, and on the
evening of January 19th, 1g10, I gave a demonstration before a
distinguished assembly of strong men and physical culturists at the
Apollo-Saldo School, 9, Great Newport Street, W.
 19

But I cannot do better than reproduce the account of my

demonstration as described by the editor of that decidedly popular
weekly, “ HEALTH AND STRENGTH.”’

MAXICK’S LIFTING,
(Reprinted from ‘‘ HEALTH AND STRENGTH.”’’)
Lifters of all ages, weights, and nationalities were there in great
force, they having been expressly invited to witness an exhibition by
Maxick, of Munich.
Professor Szalay, whose name was associated with weight-lifting
more than a decade ago, and who has not inaptly been described as
the father of weight-lifting,’ was there in all his glory. There were
also many of the younger generation, including Messrs. W. P. Caswell
(the marvellous ten-stoner), Charlie Russell (the ten-stone champion
of former days), Edward Aston (claimant to the middle-weight lifting
championship), W. L. Carquest (the great nine-stoner), Mr. H. C.,
Tromp van Diggelen, Mr. Reggie Walker (the famous sprint champion),
Mr. W.O. Wood (the well-known wrestler), Young Olson, Monte Saldo
(Maxick’s manager, who acted as stage manager), the Editor of
“ HEALTH AND STRENGTH,” and many others.
That Maxick is by way of being a physical phenomenon is beyond
question. His muscularcontrolis marvellous. Ina seriesof poses,
with which he followed up his lifts, he thrilled the onlookers by the
splendour of his development, and the manner in which he “ com-
manded ”’ (that is the word for it) each muscle of his body.
His will seemed to act as commander-in-chief, and at a signal from
him, and without any forcing, the latissimus diversi, the abdominals,
the deltoids, etc., seemed to do whatever they were told. His body,
in fact, was like a transformation scene. One moment he was all
chest
; the next he wasall back; and againyou sawhis abdominal
muscles marshalled, so to speak. It was really very wonderful indeed.
He certainly astonished the onlookers by his weight-lifting feats.
He commenced with a number of one-handed lifts, including the
202 lbs. one-handed jerk five times. This seemed quite easy to him.
Then one after the other he performed a series of two-handed lifts.
The weights were tested by Messrs. Russell, Caswell, Carquest, Szalay,
and van Diggelen, who testify he lifted 222 Ibs. clean to the chest, and
then pressed it above his head, with his heels together and body erect.
His next feat was a 240 lbs. lift clean to the chest. This he pressed
above his head in the recognised Continental style. His next lift of
254 lbs. drew forth a spontaneous encomium from Professor Szalay, who
declared he had never seen such lifting. Maxick raised the barbell
clean to his chest, then in a singularly graceful style, pressed it above his
head by means of a steady two-handed bent press.
In neither of the three lifts described above did any of the weights
come in contact with the lifter’s body.
Both the above lifts are claimed as world’s records, and it is a
pity that we have not as yet a recognised weight-lifters’ association,
by whom such claims could be officially decided. ©
Another lift which roused much admiration was the raising of
302 lbs. any way up to the chest. This, which was double his own
weight (I should have stated that just before the exhibition he was
just under ro st. 11 Ibs.), he then jerked above his head, and really
he did not seem to find it very difficult. This was done in the German
style: up to the waist, then to the chest, and then aloft.
After the 254 lbs. lift, Maxick madean attempt upon
astill
further advance upon this. The weight of the bells in this case was
B2
 20

kept a secret, only to be revealed in the case of success. Though he

made several very creditable efforts, he failed, but it was announced
that he would try again on a future occasion.
The exhibition was distinctly interesting, and not by any means
devoid of dramatic incident and humour. Nature, when she endowed
Maxick with his remarkable physique, threw in with it a very attractive
smile. It lit up his countenance every time he made an attempt upon
a lift, and it softened into tenderness once or twice when Monte Saldo’s
pretty, flaxen-haired daughter (aged three) insisted on walking up to
him as he was resting and demanded a kiss.

I had always heard that the English were a very conservative

race of people, very slow to adopt new theories and ideas, but my
experience has proved the very reverse, for the English people did
not wait for me to prove my theories and assertions on their own
physiques, but listened to my arguments and took me on trust, th
ae
simply because they saw logic and common sense untainted by
mystery in my statements.
Assisted by Monte Saldo, I have succeeded in building up a
large clientéle, and our success in curing functional complaints and
disorders through the means of muscle-control, combined with
suitable mechanical exercises and proper diet, is now a matter of
common knowledge. i
 CHAPTER IV.

WILL-POWER AND MUSCLE-CONTROL.

THE serious student of muscle-control will soon become aware

of the fact that his will-power has become greater, and his mental
faculties clearer and capable of increased concentration.
Thus it will be observed that the controlling of the muscles
reactsupon the mind and strengthensthe mentalpowersin exactly
the same proportion that the control of the muscles strengthens the
body and limbs.
Most teachers of physical culture will tell the student to keep
his mind concentrated upon the muscles. As the movements are
usually mechanical, the advice is necessary, though useless, for
monotony tires and jades both body and mind.
The mind is bound to wander during the performance of any
exercisethat is mechanical,and requiresmany repetitions.
When, however, an intelligent effort is being made to control
a certain muscle, a definite object is being aimed at, and the mind
cannot possibly wander. The interest is sustained, and the power
of mental concentration gradually but surely developed.
As I have mentioned upon another page, the use of mechanical
exercisesis necessaryfor the full development of the whole muscular
system, but these may be combined with muscle-control in such a
manner that no drudgery of monotony will be apparent.
For lasting and practical results in exercising, it must be
pleasurable and energising ; not monotonous and exhausting ; and
I assert without prejudice to the other many excellent methods of
exercising in vogue to-day, that the greater advances made with the
all-powerful march of civilisation, the greater will the need of
muscle-control become ; for a great brain will not be at its best in
a debilitated or unfit body, and there will be little time for sports
and games,saving for the few. The fight for supremacy will become
too keen, and the fit body and quickly-working, responsivebrain
will be the greatest assets of the bread-winner.
Turning to games of skill, the power of the controlled muscle
is undisputed.
Why is it that two men of equallygood build, intelligence,
keenness,and sight will differ in “‘ form ” absolutely ?
 22

As an example, take two golfers. They both know exactly

where the ball ought to go, but perhaps only one of them can get
it in anything like a true direction at every stroke.
One has his driving muscles under control, and the other has
not. It may be that the surrounding muscles are hampering or
causing
a deviation
of themuscles
required
fortheparticular
stroke
;
but in any case, perfect control and suppleness are not present, or
he would make the same stroke in precisely the same manner, and
with the same result, as many times as the endurance of the muscles
would allow.
The endurance of a controlled muscle is very great indeed.
Firstly, because plenty of blood is available for its use, and
secondly, because the blood-flow is unretarded by pressure from
the surrounding muscles, for these are all relaxed, and soft also.
The stiff golf student is the despair of the professionalinstructor.
Often one hears the remark: “‘ That fellow will never amount to
anything, for he keeps himself stiff, and will not allow the muscles
to relax.” I agree. He never will amount to anything if he tries
to get rid of his stiffness by learning golf or any other game. How
can he possibly concentrate his mind on his stroke or game, if he has
to think of his muscles as well ?
If they had been got into perfect condition by muscle-control,
and kept so by a few minutes’ daily attention, he would relax auto-
matically, and his whole mind would thus be centred upon his stroke,
the correct muscles working unhampered as soon as they were
required.
Therefore it must always be borne in mind by the student that
muscle-control must be regarded in its widest meaning, which is:
to relax, restrain, govern, direct and contract the muscles
; not
only in groups, but singly as far as the connections and adhesions
of other muscles, tendons, and ligaments permit.

A FEW HINTS.
HOW TO GET THE MUSCLES UNDER CONTROL.

Coax the muscles, do not force them.

If undue force be used in an effort to secure quick results, the
muscles will toughen, and your object will be defeated.
Just pull or press, as the case may be, following the directions
as closely as possible, looking all the time for the particular muscle
to appear. As soon as something like the pose has been secured,
try to fix your mind upon the exact manner in which you got the
result, and relax the muscles, and try to get the pose again in the
same way.
Only use a mirror ‘to discover if you have secured the desired
control, and not for getting it. Those students who always exercise
before a mirror are never confident of getting an exact pose without
its aid.
 23

The mirror should be there, placed in such a position that a

turn of the head or eyes will show whether the pose has been
correctly secured.
If the pose is unsatisfactory, turn the eyes or head away and
try again, until you get the muscle or musclescontrolled through the
feeling, and not the vision.
Before going on to the actual exercises of control, my final
advice to the student is :

STUDY ONE EXERCISE AT A TIME AND

PRACTISE PATIENCE.
 24

EXERCISE 1.
RELAXATION,

This is a most important exercise—-thebeginner must learn to

relax all the muscles,
Study the pose (Fig. 1), and-it will be seen that not a single
muscle suggests contraction.
Think of each part of the body in turn, beginning at the head
and working downwards.
Allow each muscle to droop as you think of it; but care must
be exercised that, while doing so, you do not contract other muscles
which you have already relaxed.
If this exercise is conscientiously performed, you will find that
your legs will almost give way under you.
For pose of muscles of the back in this exercise, see p. 27
(Fig. 2).
Nw
ut
 26

EXERCISE 1 (continued).
RELAXATION,

Fig. 2 shows complete relaxation of the muscles of the back.

The whole back, as the front, is in repose, and the pose shows
how the back should appear in this exercise.
 to 8

EXERCISE 2.

CONTRACTION.

As soonas you havemasteredExercise1, and assoonas you

feel that the legs are about to give way, strive to contract all the
muscles simultaneously.
You will probably find at the first attempts that certain muscles
remain in a state of relaxation, not being under proper control of
the will.
Relax all the musclesas in Figs. 1 and 2. Then think of each
part of the body in turn, from the head downwards, contracting each
muscle as you think of it, and retaining each in a state of contraction
until every muscle is contracted as shown in Fig. 3.
You will most likely discover when beginning this exercise
that you have unconsciously allowed some of the muscles to relax.
To these muscles, therefore, you will have to pay most particular
attention, contracting and relaxing them until you have them under
proper mental control.
These two exercises of relaxation and contraction should be
repeated alternately until you are able to accomplish complete
relaxation and contraction at will.
Reference to the charts on pp. 126 and 127, showing the
positions of the principal muscles, will be of great assistance to
you in thinking of each muscle in turn.
29
 30

EXERCISE 2 (continued).
CONTRACTION.

This pose, Fig. 4, shows how the back will appear when all the
muscles are in a proper state of contraction.
 32

EXERCISE 3.

ISOLATION OF THE LATISSIMUS DORSI.

Complete relaxation and contraction having been successfully

accomplished, the next step is isolation, which is contraction at
will of a particular set of muscles independently of all the other
muscles.
We will begin with the big muscles under the arms, the
latissimus dorsi.
Pose as in Fig. 5. The hands should be rested lightly upon
the hips towards the front, and the muscles allowed to hang limp.
 EXERCISE 3 (continued).
ISOLATION IN CONTRACTION OF THE LATISSIMUS DORSI.

The mind should now be concentrated on the parts indicated

by the arrows in Fig. 6. Think of them all the time, and then
broaden the back to its uttermost ; but without rounding it.
Keeping the back as flat as possible, lift the shoulders, and
then drop them whenyou feel that the back is expanded.
In early attempts, pressure on the hips with the hands, so as
to drag downfrom the shoulders,will be of assistance
in broadening
the back, though later it will be found that, with practice, these
muscles will be readily expanded without such aid.
If difficulty is experienced in accomplishing this exercise
without rounding the back, beginners may help themselves by bring-
ing the shoulders forward, rounding the back and pressing with the
hands against the waist. Then with the muscles kept expanded,
the beginner should strive to bring back the shoulders until the
back is flat.
A little practice of this exercise will result in rapid increase of
chest circumference.
C N
 EXERCISE 4.

ISOLATION OF THE TRAPEZIUS MUSCLE,

This shouldermuscleis oneof the mostdifficultto isolate

:
therefore it has been deemed necessary to explain the method of
control by more illustrations than the number devoted to previous
exercises.
The pose in Fig. 7 is mainly for the purpose of showing the
muscle to be isolated, indicated by an arrow.
~“
 EXERCISE 4 (continued).
ISOLATION OF THE TRAPEZIUS MUSCLE.

SINGLE.

An effort should first be made to isolate the muscle by simple

control.
Clasp the hands as in Fig. 8. Drop the right shoulder low,
allowing the shoulder-blade to protrude at the back (see arrow-
point in Fig. 8).
Now press downwards with the left hand, but resist at the
same time with the right hand, keeping the arms almost straight
at the elbows.
Practice and experiment until the Tvapezius muscle shows in
the form of a lump running from shoulder to neck, as in Fig. 7.
Repeat the process with the left shoulder, pressing downwards
with the right hand and resisting with the left hand.
 40

EXERCISE 4 (continued).
ISOLATION OF THE TRAPEZIUS MUSCLE.

DOUBLE.

Having masteredisolationof this muscleon eachsidesingly,

an attempt must now be made to isolate them on both sides
simultaneously, as in Fig. 9.
If singleisolationhasbeenpractiseduntil it canbeaccomplished
with relative ease,little difficulty will be experienced in performing
double isolation.
Correct isolation will not have been received until the lines
indicated by the arrow-heads in Fig. g are clearly defined.
The beginner should understand that although to effect isola-
tion of the muscles mechanical action may be employed at first,
it will be found that when the muscular system has by means of
these exercisesbecomesufficiently supple and under proper mental
control, each muscle will respond with little effort beyond that of
mere will-power.
41
 42

EXERCISE 4 (continued),
ISOLATION OF THE TRAPEZIUS MUSCLE.

Having accomplished double isolation of the ¢vapeziusmuscle,

as shown in Fig. 9, relax the right side only, retaining the left side
isolation. Then regain the right side isolation, again securing
double isolation.
Then retain contraction on the right side, relaxing the muscle
on the left side, then again secure double isolation.
If sufficiently advanced, when you have relaxed the right side,
isolate the right hand Jatissimus dorsi muscle (see Exercise 3),
as in Fig. ro.
Then relax the /atissimus dorsi muscle, still retaining contraction
of the left hand trapezius muscle, and isolate the right hand trapezius,
securing double isolation once more in Fig. 9.
Now retain contraction on the right side, relax the left side
and isolate the left hand datissimus dorsi, thus reversing Tig. 10.
The latter part of this exercise is a combination of Exercises
3 and 4.
 EXERCISE 5.

CONTROLLED ISOLATION OF THE TRAPEZIUS MUSCLE.

Begin the simultaneous isolation of both trapezius muscles, as

shown in Fig. 9. Retaining contraction of them, raise the arms
until almost on a level with the shoulders.
Now draw the shoulder-blades together, still retaining isolation
of the trapezius muscles, as in Fig. 11.
When the contractions and positions shown in Figs. 7, 8, 9, 10
and 11 have been successfully accomplished, complete control of
the trapezius muscles will have been secured.
Mastery of Exercises 4 and 5 will give extraordinary shoulder
power and suppleness, with consequent superiority in every sport or
occupation in which the arms come into play.
45
 EXERCISE 6.

ISOLATION OF THE PECTORALIS MAJOR.

Fig. 12 shows complete relaxation of the great muscles of the

chest (pectoralis major).
These muscles are well placed for relaxation, and may be made
to dance, if the arm, hanging loosely, be jerked lightly against the
body.
But with practice, which means proper control, these muscles
may be made to dance without the assistance of the arms, either
singly or together.
47
 EXERCISE 6 (continued).
ISOLATION OF THE PECTORALIS MAJOR,

Clasp the hands as in Fig. 13, then strain the chest as if to

bring the arms together, but resisting with the arm muscles at the
same time.
Having secured contraction, decrease the pressure of the hands,
retaining, as far as lies in your power, the contraction of the chest
muscles.
After some practice and concentration of will, isolation of the
pectoralis major may be accomplished without the assistance of the
hands.
 49

M.C,
D
 EXERCISE 6 (continued),

ISOLATIONAND CONTROLOF THE PECTORALIS

MAJOR.
Having mastered the contraction of the pectoralismajor without
the assistance of pressure by the hands, bring the arms slowly to
the horizontal, while still retaining the contraction as already
shown in Fig. 13. If successful, the remarkable result shown in
Fig. 14 will be secured.
I am not, of course, pressing against anything with my arms
to secure this contraction, as the student will discover if he gives
to this exercise a reasonable amount of attention.
These chest muscles play an important part in all exercises
in which the arms are used, especially in piano playing, as the power
imparted to the arms by these muscles is considerable, especially
for inward or downward pressure.
 51

F I¢ te 14.

D2
 EXERCISE 7.

COMPLETE RELAXATION OF THE ABDOMINAL WALL.

Before any of the exercises of abdominal control can be success-

fully mastered, complete relaxation of the abdominal muscles must
be secured.
A body pose should be sought wherein all strain is removed
from the abdominal muscles (Fig. 15).
When there is proper relaxation, the muscle will offer no
resistance to the touch. Feel the muscles, and alter the balance
of the body until all the muscles are quite soft.
53
 54

EXERCISE 7 (continued).
DEPRESSION OF THE ABDOMINAL WALL.

This is effectedentirelyby externalatmospherical

pressure
;
and this exercise is the key to the control, double, and one-sided
abdominal isolations.
Deflate the lungs, and then thrust the chest forward (but not
upwards), as shown in Fig. 16. If the abdominal muscles are
properly relaxed, the atmospheric pressure from without will push
them back in the manner shown in Fig. 16, the lungs being empty,
and the chest thrust forward.
There must be no abdominal muscular effort to effect this.
It is repeated that they must be in a state of complete relaxation,
offering no assistance on their own account, and no resistance to
the external atmospheric pressure.
If the chest be lifted upwards, the abdominal muscles will not
have sufficient play to be pressedinwards.
55
 EXERCISE 7 (continued),
ISOLATION OF THE ABDOMINAL MUSCLES.

DOUBLE PERPENDICULAR ISOLATION.

Secure the depressionas illustrated by Fig. 16, and, without

inhaling, raise the arms as shown in Fig. 17, and sway the body
slightly backwards and forwards, until the desired contraction has
been secured.
It would be useless to lay down any hard and fast rule as to the
best position to assume for the accomplishment of this contraction.
Many of my pupils have managed to effect it by bending slightly
forward.
The contraction should be involuntary, or the whole of the
abdominal wall will become involved.
 EXERCISE 7 (continued).
ISOLATION OF THE ABDOMINAL MUSCLES.

CENTRAL SINGLE PERPENDICULARISOLATION,

Securethe depression
shownin Fig. 16 and without inhaling,
press the hands in towards the body, with a slight downward ten-
dency, and the effect shown in Fig. 18 will be secured in a more or
less marked degree.
The handsshouldbe placedat the baseof the abdominal
muscles, one resting in the other for convenience, with the palms
upward.
The wrist and part of the forearm may be rested against the
pelvis for extra pressure to be obtained; but we have found that
the better the position, and the less the pressure, the better the
result.

It is a questionof correct position and movement. Lean

slightly forward when performing this exercise, to give increased
play to the abdominal muscles.
For Figs. 18, 19, 20 and 21 wehaveusedphotographsof a pupil,
Mr. A. W. Beeton,of Birmingham, by permission of Mr. J. F. Ritchie,
Photographer,
of 92, Park Road,Bearwood,
Birmingham.
 59

F1G. 18,
 60

EXERCISE 7 (continued),
ISOLATION OF THE ABDOMINAL MUSCLES.

ONE-SIDED PERPENDICULARISOLATION,
This is accomplished in precisely the same manner as the
central,
single perpendicular isolation, as in Fig. 18; but the pressure must
now be exerted with one hand, and on one side only, as in Fig. 19,
The simplest way to exercise this contraction is gradually to
change the pressure from the centre to either side.
The lungs, of course, must be kept deflated all the time.
oI
 62

EXERCISE 7 (continued).
ISOLATION OF THE ABDOMINAL MUSCLES.

CHANGING THE PRESSURE FROM THE CENTRE TO THE SIDE.

Fig. 20 illustrates the gradual changing from the centre to the

sides, which, as already remarked, is the simplest way to secure
one-sided perpendicular isolation.
The pressure of the left hand has been partially removed,
and the rectus abdominus is, in consequence,giving way beneath
the air pressure,
Fic, 20.
 EXERCISE 7 (continued).
ISOLATIONOF THE ABDOMINALMUSCLES.
In Fig. 21 we have another remarkable pose by Mr. Beeton,
showing that it is possible to secure one-sided isolation of the
abdominals unassisted by pressure of the hands, either at the base
of the abdomen, or behind the back.
We cannot repeat too often that in all exercises of abdominal
control, it must be thoroughly understood that the abdominal
musclesave depressedby external atmospheric pressure only, the lungs
being empty, the chest thrust forward, and the abdominal muscles
completely relaxed.. Any attempt to accomplish this exercise by
depression of the muscles by contraction of them is impossible.
The effect on the general health of this exercise is momentous.
Practice will relieve all stomachic and intestinal disorders, and will
strengthen the abdominal organs, and will operate powerfully
against constipation.
M.C, E
 66

EXERCISE 8.

TRUE ABDOMINAL CONTROL.

ABDOMINAL ROLLING,

This is accomplished by securing by contraction a deep depres-

sion of any part of the abdominal wall; but it must be borne in
mind that all other abdominal muscles must remain absolutely
relaxed.
Little difficulty will be experienced to effect this depression,
such usually occurring with the unpractised just below the sternum,
The position of the depression should be gradually changed,
working from the apex of the abdominal wall down to the base, and
then returning from the base to the apex.
The beginner may assist himself with hands ; but it is a course
not to be recommended. It is preferable to strive to accomplish
this exercise, even at the very first attempts, solely by muscle-
control.
Fig. 22 shows the depression abeut midway between the base
and apex of the abdominal wall.
 68

EXERCISE 8 (continued).
TRUE ABDOMINAL CONTROL.

Fig. 23 showsthe depressionalmost at the baseof the abdominal

wall.
When correctly carried out, the effect of this abdominal rolling
is that of a wave.
The beneficial effect of this exercise on the internal abdominal
organs will be found to be remarkable.
 70

EXERCISE 9.

ISOLATION OF THE LATISSIMUS DORSI MUSCLES.

WITH ARMS EXTENDED,

Hold out the arms horizontally and in line with the shoulders,
making the back as narrow as possible.
Draw the shoulder-blades tightly together.
The shoulders should now present a very narrow appearance.
At this stage, concentrate the mind on the /Jatissimus dorsi
muscles, and alternately contract and relax them (see Exercise 3),
retaining the position as illustrated by Fig. 24.
71
 72

EXERCISE 9 (continued). lia

ISOLATION OF THE LATISSIMUS DORSI MUSCLES.

Having secured a good “ feeling’ of the datissimus dorsi, to

the exclusion of other muscle groups, by narrowing the shoulders
as shown in Fig. 24; now broaden the shoulders to the uttermost,
as in Fig. 25.
Compare contraction of the datissimus dorsi in this figure with
that illustrated in Fig. 6,
In attempting this feat, it will be found that many other muscles
will become involved, including those of the trapezius ; but effort
should be made to relax all muscles except those of the /atissimus
dorsi.
7s
 EXERCISE 10.
PREPARING THE MUSCLES FOR SHOULDER (DELTOID)
CONTROL,

Take up a position as shown in Fig. 26. Hollow the chest,

bring the shoulders well forward, and as low as possible.
Take care that all the other muscles are in a state of relaxation
and the mind concentrated entirely upon the deltoids.
 Fm

EXERCISE 10 (continued).
PREPARING THE MUSCLES FOR SHOULDER (DELTOID)
CONTROL.

Having secured a good duplication of Fig. 26, lift the shoulders

always to the front as high as it is in your power to do, as illustrated
by Fig. 27.
This illustration gives a correct idea of the manner in which the
shoulders are to be thrust forward.
Notice in the illustration how the other trunk-muscles are
relaxed, hanging, as they are, in folds.
 EXERCISE 10 (continued).
PREPARING THE MUSCLES FOR SHOULDER (DELTOID)
CONTROL.

Having secured the position indicated by Fig. 27, carry the

shoulders straight back as far as they will go, without lowering them
at all. (See Fig. 28.)
Reach up and back with the shoulders to gain the fullest
possible stretch. Endeavour to relax any other muscles that seem
to hamper the full stretch.
 80

EXERCISE 10 (continued),
PREPARINGTHE MUSCLESFOR SHOULDER(DELTOID)
CONTROL,

From the position indicated in Fig. 28, lower the shoulders

backward and downward until they reach the position shown in
Fig. 29.
These four movements are four portions of a circle, and may
be combined into one continuous movement if desired.

A fuller explanationis herewithappended.

(1) Shoulders held low and to the front (Fig. 26).
(2) Shoulders lifted high, and to the front (Fig. 27).
(3) Shoulders kept high and carried over to the back (Fig. 28).
(4) Shoulders dropped low and kept over to the back (Fig. 29).
This is a splendid exercise for any sport in which free play and
strength of the shouldersis important : i.¢., golf, swimming, boxing,
fencing, etc.
 81

M.C,
 82

EXERCISE 11.

SHOULDER (DELTOID) CONTROL,

Take up a position as in Fig. 30, with elbows pressed against

the ribs. Clasp the hands in the manner shown, then alternately
pull and push with them, but take care to keep the elbows pressed
against the ribs, or the strain will be transferred to the pectoralis
major, whereas it is to be concentrated on the deltoid.
In this, as in all other isolation exercises, attention must be
given to relaxation of all other muscles ; and successful accomplish-
ment of this exercise will result in securing a beautiful play of the
shoulder muscles.
83

F
 EXERCISE 11 (continued).
SHOULDER (DELTOID) CONTROL.

From position 30, drop the shoulder forward, and allow the
shoulder-blade to stand out at the back, as in Fig. 31.
Now push and pull alternately with the hands in exactly the
same manner as described for Fig. 30.
Variety may now be had by performing one pushing and pulling
movement, in position 30, alternately with one pushing and pulling
movement in position 31.
A skilful executant of muscle-control will change these positions
almost imperceptibly, the only apparent movement being a rippling
of the shoulder muscles,
 86

EXERCISE 12.

TRUE SHOULDER (DELTOID) CONTROL.

Lean forward and slightly to one side (see Fig. 32). Allow the
arm to hang limply from the side.
Now drop the shoulders and allow the shoulder-blade to stand
out at the back, as in Exercise 4, Fig. 8, bringing the trapezius
muscle into play.
Retain this contraction, and lift the arm slightly upward, just
sufficiently to contract the shoulder muscles. Keeping the arm at
this angle from the body, move it backwards and forwards as far
as it will go, describing the portion of a circle with the elbow.
Thus will the shoulder first be contracted by control, and then
in turn contracted in all positions.
Practice of shoulder (deltoid) control will be found to be a most
effective measure against the attacks of gout, rheumatism, and
similar maladies.
wN
 88

EXERCISE 13.
ISOLATION OF THE SERRATUS MAGNUS MUSCLES.

Interlace the fingers, and then clasp the back of the head as in
Fig. 33.
Keep the forearms pressed well against the head. Now bend
the neck as far back as possible,looking upwards towards the ceiling.
This will cause the elbows to point upwards as well, which is
quite correct, as this will cause the serratus magnus to protrude as
seen in Fig. 33.
Now with arms pull the head forwards to the first position,
resisting with the neck.
The pull, of course, must be concentrated at the serratusmagnus,
Fic. 33:
 go

EXERCISE 14.
SINGLE ISOLATION OF THE SERRATUS MAGNUS MUSCLEs,

Having secured control of the serratus magnus muscles as

described in Exercise 13, Fig. 33, drop one arm to the side as
shown in Fig. 34.
Do not confine the study of any single isolation to one side only,
but practise controlling both sidesalternately.
In executing these exercises of control of the serratus magnus
muscles, care should be taken that the abdominal muscles are not
contracted.
gI
 g2

EXERCISE 14 (continued).
SINGLE ISOLATION OF THE SERRATUS MAGNUS MUSCLES,

This illustration, Fig. 35, is given to show from the side the
manner in which the serratus magnus muscles are controlled.
These exercises are especially important from a health point of
view, in that practice is bound to result in greater lung power, as
there will be freer mobility of the ribs.
 94

EXERCISE 15.

ISOLATION OF THE INTERCOSTAL MUSCLES.

The intercostal muscles are those filling the intervals between

the ribs.
This exercise is one of the simplest to perform ; yet one of the
most difficult to describe.
The trouble is usually that either these muscles are lacking in
development, or that they are covered with fat. The movement
that brings the intercostal muscles into play is scarcely perceptible ;
for it is secured by leaning slightly to one side, drawing the hip up
simultaneously to meet the rib.
If beginners experience difficulty at first in raising the hip, they
may help themselves by lifting the corresponding heel from the
ground, but effort should be made to dispense with this and as soon
as possible.
Having drawn up the hip, the intercostal muscles will contract
well enough, but they are apt to become bunched up together.
The contraction having been secured, it now remains for the
pupil to discover how to spread them out as shown in Fig. 36.
This may be obtained if the body be twisted from above the
waist slightly away from the contracted muscles.
The lower part of the body, including the hips, should remain
stationary.
 EXERCISE 16.

LOOSENING OF DELTOID, LATISSIMUS DORSI, & TRAPEZIUS

MUSCLES,

Clasp the hands, or interlace the fingers.

Stretch the arms upwards as far as you are able, pulling out-
wards and sideways, using plenty of energy,
The loosening of the muscles is thus secured by the aid of the
shoulder-blades.
If the musclesround the chestare tough, a fewweeks’practice
will be necessary before the result shown in Fig. 37 will be secured.
In the pose illustrated, the deltoids are doing the work, and the
latissimus dorsi are being made supple by stretching.
This exercisehasthe additional advantageof giving suppleness
to the shoulders.
 97

M.C.,
 EXERCISE 16 (continued).
LOOSENING OF DELTOIDS, LATISSIMUS DORSI, & TRAPEZIUS
MUSCLES,

Having secured the effect shown in Fig. 37, bring the hands
down on to the head, still pulling outwards and retaining the
expansion of the shoulder-blades, as in Fig. 38.
Do not draw the shoulder-blades together, but broaden the back
to the uttermost.
Depend entirely upon a correct outward pull for the accomplish-
ment of the effect illustrated.
This exercise will ensure symmetry of form, for if the effort be
not even on both sides, it cannot be correctly accomplished.
99
 Too

EXERCISE 16 (continued).
LOOSENING OF DELTOIDS, LATISSIMUS DORSI, & TRAPEZIUS
MUSCLES,

Fig. 39 illustrates exactly how the /atissimus dorsi muscles

should appear from the front, when the position depicted in Fig. 38
has been secured.
to!
 102

EXERCISE 17.

CONTROLLING OF DELTOID, LATISSIMUS DORSI, AND

TRAPEZIUS MUSCLES,

Secure the contraction illustrated by Fig. 38.

Relax the power from the outward pull, and push the hands
strongly together.
The shoulder-blades have dropped right back to normal
position, and a different portion of the deltoid (shoulder) is brought
info action. (See Fig. 40.)
103
 104

EXERCISE 17 (continued).
CONTROLLING OF DELTOID, LATISSIMUS DORSI, AND
TRAPEZIUS MUSCLES,

Retain the contraction of the back muscles, as illustrated by

Fig. 40, release the pressure of the hands, and remove them from
the head, flexing the biceps as shownin Fig. 41.
Concentrate the mindin quick succession upon biceps, deltoid,
trapezius, and latissimus dorsi muscles, retaining control (in con-
traction) of all four sets simultaneously, then securing them sepa-
rately.
Once control of these muscles has been secured, in the manner
indicated, there will ensue a big increase in weight-lifting capacity.
105
 106

EXERCISE 18.

CONTROL OF EXTENSOR MUSCLES OF THE ARMS.

From position of repose as shown in Fig. 42, gradually contract,

while thinking of them, all the extensor muscles of the arms.
It will be observed that in the illustration my hand is clenched ;
but contraction of the extensor muscles must be performed without
the assistance of clenching the fists. The beginner had better
attempt this contraction with the hands held loosely open.
 108

EXERCISE 18 (continued),
CONTROL OF THE EXTENSOR MUSCLES OF THE ARM,

Now lock the arm at the elbow, by contracting (and pushing

with) the ¢ériceps. (See Fig. 43.)
Retaining the locked elbow, push the arm backwards as far as
it will go.
Return to original position (Fig. 43), and then bring the arm
slowly up in front of the body, right to full stretch above head.
Throughout the movement concentrate the mind upon keeping
the arm absolutely locked, by pushing with the ¢riceps.
 ITO

EXERCISE 19.

CONTROL OF THE FLEXOR MUSCLES OF THE ARM (BICEPS).

Bend the body forward, holding the elbow almost at right

angles to the body.
Contract the biceps as shown in Fig. 44.
Note well that the shoulder is dropped low and the upper arm
and elbow pushed well away from the body.
This position secures a magnificently full and powerful con-
traction of the biceps without much effort.
The elbow may be lifted even further from the body, and the
shoulders dropped still lower.
This position will enable the student with a well developed arm
to make the forearm and bicepsmeet.
It!
 TI2

EXERCISE 19 (continued).
CONTROL OF THE FLEXOR MUSCLES OF THE ARM,

In Fig. 45, a similar position of the arm is shown as in Fig. 44,

but the biceps is shown full instead of in profile.
The student’s attention is called to the fact that the fist is
clenched.
To secure full contraction of the biceps, it is absolutely un-
necessary to clench the fist, as will be shown in Fig. 46.
 114

EXERCISE 19 (continued).
CONTROL OF THE FLEXOR MUSCLES OF THE ARM,

The contraction of the biceps is still retained with the open

hand anda slackwrist. (SeeFig. 46).
I know that beginners will, almost instinctively, clench the
fist, when contracting the biceps; the student is, therefore, advised
to attempt this exercise always with the open hand.
115

H nh
 116

EXERCISE 19 (continued).
CONTROL OF THE FLEXOR MUSCLES OF THE ARM,

Having securedposition shownin Fig. 46, turn the palm of the

hand outwards, still retaining the contraction of the biceps. (See
Fig. 47.)
The biceps will have lengthened somewhat, but it is possible
to keep it contracted and hard throughout.
Return the forearm to Fig. 46, clench the fist as shown in
Fig. 45, relax and repeat.
The four contractions shown in Figs. 44, 45, 46 and 47 will
incidentally bring the forearm under control, if the attention be
transferred from the upper arm to the forearm.
 118

EXERCISE 20.

CONTROL OF THE EXTENSOR MUSCLES OF THE THIGH.

Stand upon a rough surface where the feet will not slip, and
strain as if to force the legs apart, but keeping the knees straight.
The effect shown in Fig. 48 will be reproduced.
Considerable concentration will have to be used to prevent the
knees from bending sideways.
The stiffer you are able to keep the knees, the greater will be
the effect upon the thighs.
 120

EXERCISE 20 (continued).
CONTROL OF THE EXTENSOR MUSCLES OF THE THIGH.

Place one foot a few inches to the front.

Rest the foot softly upon the ground ; do not press or put any
weight upon it.
Now concentrate the mind upon bringing the extensor muscles
into high relief by contraction alone. (See Fig. 49.)
 122

EXERCISE 20 (continued).
CONTRACTION OF THE EXTENSOR MUSCLES OF THE
THIGH,

Hang well forward from below the waist, forcing one hip well
to the front. (See Fig. 50.)
The ¢orso must bend back to secure balance.
Allow the full weight of the whole body to be supported entirely
by the front and outside of the thigh.
 124

EXERCISE 21.
CONTROL OF THE BICEPS OF THE THIGH, AND
GASTROCNEMIUS OF THE CALF,

Secure position shown in Fig. 51.

Point the toes to secure control of the gastrocnemius. Now
bring the toes as far to the front as they will come by ankle move-
ment alone, to secure control of the muscles on the outside of the
shin. (Tibialis anticus.)

CONTROL OF BICEPS OF THIGH.

Regain position 51, draw the heel of the foot up towards the
buttock, concentrating the mind upon the bicepsof the thigh.
To secure a more powerful contraction of the biceps of the
thigh, the thigh should be carried as far back as it will go.
In securing this control of the bicepsof the thigh, the student
must go slowly ; for cramp is usually experienced in the early stages
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Deltoid. 14. Gluteus medius. 2t. Biceps.
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Peroneus tertius.
6. Serratus magnus. 16.
Adductor longus. 26.
7. Biceps. 17. Rectus femoris. Psoas.
8. Intercostates externi. 18. Vastus externus. Srachialis anticus.
9. Rectus Abdomenus, 19. Vastus internus.
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