instructors of that time, was to raise upon the toes of both feet, then upon the toes of one foot, while holding some heavy object in my hands. I did that for years it seemed, but got nowhere, simply because the muscles became accustomed to those
movements, just as they do to walking, until the movements finally resolved
themselves into an endurance exercise. I began to study the muscles and how they functioned, and then I found the answer that brought my fourteen-inch calves up to sixteen and a half inches. I found out long before that muscles grew better under the stimulus of a greater variety of exercises, rather than under the monotony of one or two. I arranged my program and followed the principle explained in the chapter on
"How specialization destroys the jinx in stubborn muscles." One week I would do one group of calf exercises, the next week another group, and then mix them up. In other words, I exercised the calves from every conceivable angle. I would place a heavy bar bell on the back of my neck, and raise high on the toes of both feet. Then I walked around the room balanced on the toes, keeping the knees locked all the time. While holding a kettle bell in one hand, I performed the one foot raise, keeping the other foot
off the floor. But I had to rest the tips of my fingers on the back of a chair, in order to preserve my balance. However, this is what I had always been doing, and my calf muscles were used to that action. I was stumped. Nobody had anything else to offer me, and much as I realized the value of games, I had not the time at my disposal to practice them. Then again, it was winter and the roads were blocked with snow. I obtained a book on anatomy, and read underneath the explanatory construction of the gastrocnemius, the short line "Flexor of the knee and extensor of the ankle." Not much on which to work, but somehow I puzzled over the way the word "flexor" was used. Even now, the majority of exercise teachers still have the misguided habit of using flexion and contractions of muscles as though they had the same meaning, which is all wrong. The difference began to dawn on me, and I then understood that a flexion is a bending process, not a contraction, although it involves such muscular effort. You can tense and flex your ankle, wrist and other joints, but you can't contract them. Everything came to me with a rush. I understood better why walkers and
distance runners had not the calf development of sprinters and bike riders. The
flexion of the knee is much more powerful in the latter than in the former, although the sprinter and bike rider use the muscles a trifle differently. A sprinter races on the ball of his foot with his weight carried forward, and as he makes his leg drives, he brings his knee almost up to the chest, thereby bringing into action more forcibly the
gastrocnemius muscles. He is actually striving to see how fast he can leap ahead with his weight. A bike rider goes through even more powerful leg movements. He straps his feet to the pedals, so that he is better able to "pull" the big driving wheel around, as well as thrust it forward and drive it downward. It is claimed that the "pull" round is what gives them their terrific speed, hence the remarkable calf display.
I lined up a few new exercises with this knowledge in mind hoping that they would give me the same results without being obliged to indulge in those sports. In place of a dancing school, I adopted the footwork of Kid McCoy, "The Dancing Master" making the play a little more vigorous by using a dumb-bell in each hand. I believe I have explained this practice before in the columns of "Strength." however, there is no harm in telling it again. I arranged a circle, marked off in squares, each square being
numbered. I took up my position in the center, balanced upon the toes in a squat position. That is, I was almost sitting on my heels. You can spring faster that way. A friend would call out any number he saw fit, and I would leap to it; from one to the other, backwards, forwards, and sideways, always on the rebound. It was great stuff for the eye, mind and wind as well as muscle. Then I would walk up and down a flight of stairs once, while holding a kettle bell in each hand. The only trouble with this last exercise is that it tires you out too quickly, because there is so much thigh action. But a little of it is good. Now here is something which I learned. The fact that you raise high on one foot with the knee locked is not proof that you bring about a complete contraction of the gastrocnemius. Nearly every muscle culturist believes this is the case, but it is not so. It gives great play to the lateral muscles and will make the calf look deep when viewed sideways, but will not give the width, which is the appearance so desirable to the leg culturist. The outer part of the gastrocnemius secures a greater amount of play than the inner part, and you must remember, this muscle is a powerful flexor of the knee and extensor of the ankle, which means, in order to give the
gastrocnemius its fullest contraction, the knee must be bent, and the ankle extended.
Try this one. Tie a dumb- bell of about fifteen to twenty-five pounds with a cloth
around the ankle, then place the hands on the hips. Gradually draw the knee up to the chest, and as you do so point the toe to the floor. This will give complete contraction to both parts of that twin muscle, besides giving the desired effect upon the inner head to promote width as well as depth. Here is another that will get the inner head by just an ankle extension. Hitch a light kettle bell of about ten pounds to the toes, place one hand on the back of a chair, just to safeguard the balance of the body, then begin by raising the leg forward, keeping the toe pointed as much as possible.
Going back to the position, as given in the last exercise, but one, with the knee raised high, from that position allow the toes to travel in a straight line inwards and
outwards. A few movements like this will make you feel happily contented that you are on the right road at last.
A real good exercise is in something like an exercise I give for the development of the biceps of the thighs. Lie face downwards on a table and allow a friend to place a kettle bell over each foot. Extend the ankle by bending the heel backwards and pointing the toes. Begin to curl the foot towards the buttock. As the foot is lowered, still keep the toes pointed. Practice this exercise with both feet working together, and then each foot alternately.
To develop the muscle on the shin bone, stand erect and hitch the foot into a kettle bell handle, then raise the leg to right angles with the body, but this time don't point the toe. Instead, bend the foot towards the shin bone. Deep knee bending with the feet flat on the floor is also a good exercise for the shin muscles. I might add that this muscle is one that walkers do have very well developed.
Did you ever try raising on the ball of the foot and every few counts change the angle of the feet, so that one time they will be pointed out, and then work so the toes are turned in considerably?
There is still another exercise that puts pep and muscle in the calf, which I should mention, although it takes quite a bit of practice to be able to perform it correctly. It is the Russian ballet step, where you squat upon the haunches with arms folded and balance on the ball of the foot. Hop backwards, sideways and forward, and when you get accustomed to the step, walk forward, and as each step is taken, straighten out one leg. It is rather difficult, but if you are interested in securing a better calf
appearance, you will find it well worth your time and patience.
I dwelt longer on this subject than I intended, but I feel sure you will profit by it. I have had many pupils tell me that these exercises have done for them in a few weeks what years of practice failed to yield. One pupil of mine actually increased his calf
measurement from twelve and three-quarter inches to fifteen and a half inches, inside of two months. When I think of how I slaved for mine, I envy the young exercise fan who can start right off and know he is on the right road for results. However, I am glad to know that my experiences have been able to help others succeed. That alone is worth a lot to me. One thing I must impress upon your mind, and that is the value of massage in the building of the calf muscles. Always keep them as loose and as pliable as possible.
The forearm bogey is a pig with another snout, as we used to say. Where the calves become hard from constant use, the forearm muscles do not. With the exception of the mechanic, the average person seldom stirs up much forearm action. In the first place he objects to carrying anything that is heavy, and in the second place anything carried is generally with a bent arm, so that any physical effort is taken care of by the upper arm muscles. The forearms are usually soft and flabby, and it takes a little while before this enervated tissue can reconstruct itself.
However, among mechanics we find very much the same condition of the forearms as we find to be true of the legs of the policeman or postman. They do the same thing all the time, use their muscles in the one routine. The muscles grow sufficiently strong for their work, and there it all ends. Of course, in extremely laborious occupations, such as using a pick and shovel, trundling a loaded wheelbarrow or handling bales, etc., in a shipping house, we find many fine examples of forearm development. But it was the old time blacksmith of Longfellow's day, when forgings were heavy and more often used, and made with no other mechanical help than the heavy hammer and the brawn of the arm, that gave us the finest pattern of the mighty arm. But those days are gone, and anyhow none of us want to slave at such laborious occupations in order to possess a fine pair of arms. Exercise we will do and with pleasure, say all the muscle seekers. Just show us the way. This I can easily do and in a manner that will give you lots of fun while you are striving for profit.
Forearm development was easy for me. It seemed I always had it, and I had to do the reverse of the majority, make my biceps grow in proportion to my forearm. But I attribute all my forearm development to the pleasant exercises I practiced, that always kept me playing, as it were.
Like everybody else, I admire a fine arm, and I would like to see every body culturist with a pair. Legs like John Lemm, Joe Urlacher, Moss, Manger, and Passannant, and arms like Saxon, Nordquest, Aston and Cadine. That's what I like to see. Shape, size, and strength.
There is no bogey in calf or forearm development; it is just certain conditions that have to be overcome, and this can be done with proper exercise. In my next chapter I am going to discuss at length how you really can beautify your body with a real pair of arms, equal to the calves I know you are going to have after you have practiced the exercises in this lesson a short while. Use whatever weight dumb-bells, bar bells and kettle bells you feel comfortably able to handle. Always let your physical condition be your guide in exercise and you will succeed.