https://dn790001.ca.archive.org/0/items/sandowgetsphysicl00sanduoft/sandowgetsphysicl00sanduoft.pdf
I was thinking about qigong master Jim Nance's dad since I was told how he did a certain training exercise every night for his muscles - based on grip.
Eugene Sandow used the below "adjustable spring grip dumb bells" - 3 lbs each for his strength training. 30 minutes a day.
Eugene Sandow has been called "The Father of Modern Bodybuilding". The Sandow Trophy, which is given to each year's winner of the Mr Olympia Professional Bodybuilding Championship is named for Eugene Sandow. Sandow was renowned for his physique, but also his amazing strength. Sandow challenged and outlifted many professional strongmen, who were much larger and heavier than Sandow was. Sandow was 5 feet, 9 inches tall and 202 lbs. Sandow was able to outlift bigger and heavier opponents because Sandow knew how to recruit more of his muscles than his rivals could recruit of theirs. Sandow sold 3-lb adjustable spring grip dumbbells, which he invented in 1899, using grip compression as the method of progressive overload to develop muscular endurance, size, and strength.
A little time, as has been said, should be devoted to the free
movements, with the dumb-bells, and before entering upon
the exercises proper. This will accustom the hands to the grip
id weight of the bells. Like putting a rifle into the hand
}f a soldier at squad-drill, when he has learnt his facings and
bhe goose-step, it will steady the recruit and give resistance
ind the requisite tension to the muscles, particularly those of
bhe wrist and the forearm. The dumb-bells, it must here be
epeated, should, for beginners especially, be of light construc-
Dion, either of wood or of iron ; in the latter case, they may
>e covered with leather. For women and the youth of both
3xes, their weight should range from two to three pounds
ich ; for male adults, from three to five pounds each. The
length of time given daily to training must necessarily vary
ith the age, capacity, and physical conditk n of the pupil, as
201
well as with the amount of leisure he is at liberty to devote,
at any one period of the day, to the movements. If thirty
minutes cannot be given continuously to the exercises, perhaps
fifteen can be snatched twice a day ; but, at the outset, any
one exercise should not be prolonged beyond the point when
the muscles tire, though every exercise should be continued until
they ache, and the mind should be put into the work, that the
muscles may feel the strain and receive the full benefit of the
toning and building-up process. This is a point that cannot be too much impressed upon the
pupil-in-training, as it is the basal fact upon which all success-
ful physical instruction rests. There must be a concentration
of the will-power upon the exercise in hand, and the dumb-
bell must be held and used, not passively, but as a potentiality
to be actively and strenuously exerted, that the muscles may
first be loosened and then alternately contracted and relaxed,
in the process which Nature has designed for their healthy
growth and development. With flabby muscles there can
hardly ever be vigorous frames or sound health. Nor need
the possession of either be a matter of serious or difficult
attainment. Much might be gained by an exercise of an hour
or two a week in the intelligent use of a pair of light dumb-
bells. Even out of a daily "constitutional" we might get
more benefit did we impart energy to our movements, and put
the muscles of progression to strain, in a sharp and exhila-
rating walk, — bearing in mind that the test of having put the
muscles to use is to have tired them.
In all exer-
cises with the light-weight dumb-bells, the knees must be
bent, that the muscles of the leg may feel the strain of the
movements of the upper limbs. Tighten the grip of the hands
on the dumb-bells, and make tense the muscles of the arms ;
then alternately flex or bend each arm at the elbow inwards
and upwards, till the dumb-bell is in line with the shoulder,
back of the hand to the front, shoulders and elbows well
drawn down, and the upper arms close to the sides. In
lowering the dumb-bells, straighten the arm to its full length,
and repeat the alternate movements till the muscles ache.
The bar of the dumb-bell, in these swing-
lifts, must be grasped close to the fore-lying sphere until
the weight is swung well up, when, by a slight jerk up-
wards, the centre of the bar and the proper poise are gained.
The advantage of this is obvious, as the upper sphere of the
dumb-bell will be supported in the lifting movement by the
grip of the closed thumb and fingers, while the lower sphere,
swinging free, will, by its own weight, receive greater impetus
in the ascent. The pupil will now put the movement into
practice, taking care to keep the back as straight as possible,
bending the body freely on the hips, and, as the bell curves
upwards, incline the body backwards, and move the right foot a
little further to the rear, to preserve the balance. The elevat-
ing of the dumb-bell aloft, it will be understood, is a con-
tinuous movement, the right arm getting under it when it has
been swung up from the floor, by a quick dip of the knees,
and the instantaneous straightening of the arm and left leg,
the left arm bracing the body by the support given the hand
on the left hip. The exercise will be good for strengthening
the spine, and the muscles of the chest, arms, and lower
limbs.
EXERCISE 28.
SLOW LIFT FROM THE GROUND TO THE SHOULDER.
This is a slow lift from the ground to the shoulder, designed
chiefly to develop the biceps and forearm. Paul Wade books: https://ia600400.us.archive.org/29/items/ConvictConditioning-HowToBustFreeOfAllWeaknessUsingTheLostSecretsOfSupremeSurvival_201711/C-Mass-%20Paul%20Wade.pdf The answer has to do with training methodology. Generally speaking—I’m
paraphrasing here, kid—there are TWO types of resistance training, both at
different ends of the spectrum. The first is nervous system training. The second
is muscular system training. If size is your goal, you gotta shift your training away from nervous system-
style work to pure muscular work. Stop training like a gymnast, and start training like a
bodybuilder.................. I'm certain, I'd bet money, that the real person behind the name “Paul Wade” was never a convict, but instead, is an ex-gymnast (maybe even a former Olympian) .
Paul Wade says he spent 20 years in prison
In fact, Paul Wade does not do interviews and does not allow photographs of himself. Why? Because the "convict" in Convict Conditioning is no joke.
Paul first entered prison in 1979 and spent nineteen of the following twenty-three years behind bars................
Paul Wade telling a prison story:
He was telling me how lame all the new machines in modern gyms were. “Modern lifters should go old school,” he kept saying. “Less is more. Get rid of the Swiss balls, Nautilus machines, electronic lifting equipment and all that other garbage. Then you'll be able to focus on what matters.” For the most part, I agreed with the dude.
He didn't like current training methods either, and he wasn't afraid to say so. “People focus on every new fad that rolls around.” He spat. “Old-time strongmen didn't do this. They didn't bomb and blitz with high reps, giant sets, or super-advanced periodized routines. They just lifted heavy iron. Real strength is about the basics. Less is more!”
Less is more was a theme of his training philosophy. It's a pretty good theme, usually. So I challenged this guy.
I asked him, “Do you really believe less is more when it comes to strength work?”
“F*** yeah! Absolutely!”, he nodded with total conviction.
“So, if less really is more when it comes to training, why don't you get rid of the barbells and dumbbells?”, I asked.
He looked kind of perplexed, and eventually wandered off.
https://pccblog.dragondoor.com/tag/paul-wade/
https://wildmantraining.com/the-book-convict-conditioning-not-the-real-thing/
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