For the beginner the most difficult part of my system is so fully to concentrate his mind on his muscles as to get them absolutely under control. It will be found, however, that this control comes by degrees. The brain sends a message to the muscles; the nerves receive it, and pass it on to them. With regard to the will power that is exerted it should be remembered that whilst the effect of weight lifting is to contract the muscles, the same effect is produced by merely contracting the muscles without lifting the weight.
This question of “will power” has, I am aware, troubled a good many of my pupils. The majority find it difficult to “put all they know” into movements with small dumb-bells, and consequently are apt to be disappointed at the results of their work. Not infrequently I have received a letter stating that the writer is doing the exercises an immense number of times, occupying several hours a day—three or four or even more!—and yet does not find that there is very much improvement. The reason is obvious; he is simply “going through” the motions and not really working at them. On the other hand, here and there, I come across a man possessing an amount of will power out of all proportion to his strength. The consequence is that he soon gets exhausted, and either cannot get through his exercises or only does so at the cost of becoming thoroughly done up and jaded. The great rule that progress in the direction of the exertion of will power should be gradual and ever continuing, is one that many people confess they are unable to carry out.
Now I have for long been perplexed to find a means of remedying this, and at last I think I have discovered a method whereby the amount of will-power exerted by the pupil can be regulated. In the next chapter particulars are given of my new “Grip” Dumb-bell, which I think ought to prove a veritable godsend to all, and especially to those to whom reference has just been made.
CHAPTER V.
MY “GRIP” DUMB-BELL.
This appliance is very simple and may be described in a few words. It consists of a dumb-bell made in two halves separated about an inch and a half from one another, the intervening space being occupied by a small steel spring. When exercising, the spring is compressed by gripping the bells and bringing the two halves close together, in which position they are kept until the exercise is over. The springs can be of any strength, and consequently the power necessary to keep the two halves together can be varied to any extent.
The advantages of this arrangement are obvious. Whether he will or no, the pupil must grip the bells hard, and as the strength of the springs are known he can regulate his progress to a nicety as he grows stronger. There is also another point in connection with the new device to which I want to draw particular attention. It will often happen that a pupil who is exercising will feel “a bit off-colour” one day, and consequently less inclined to exercise, or he may be worried and perplexed by his business affairs to a degree which lenders it almost impossible for him to concentrate his mind solely upon the work. The natural consequence of either of these two conditions is that unless he possess very uncommon will power, if he is exercising with ordinary bells, he only does so in a desultory and half-hearted manner, and benefits little thereby. Now this is impossible with the “grip” bell—however preoccupied and worried the pupil may be he has a definite point upon which to concentrate his mind; he must exert a certain amount of force in gripping the bells to keep the two halves together, and consequently must put out a certain amount of will-power.
Of course there is no reason why in using the “grip” dumb-bells, only the grip necessary to keep the two halves together should be exerted. On the contrary, as with ordinary bells, a man may, and should put “all he knows” into the work; the special point and the great merit about the former is that with them the amount of power exerted can never fall below a known and easily regulated minimum.
The pupil who possesses these bells will find that instead of having to be continually buying heavier dumb-bells, one pair will suffice him for all time. All that it will be necessary for him to do will be to purchase, at a small expense, new springs from time to time. All pupils are advised to use the dumb-bell, upon the merits of which I need not further enlarge. As will have been seen, this is not a mechanical device which will render unnecessary the employment of will-power; that would be opposed to all my theories and teaching. On the contrary it will aid in developing will-power, as it will stimulate the pupil to put it forth, and guide him how to use it in the proper direction.
CHAPTER VI.
THE MAGIC COLD BATH.
I am sometimes accused of being a bit of a faddist about the use of the cold bath, and possibly the heading of this chapter may give strength to that opinion. But its exhilarating and health-giving effects really justify the use of the adjective. The longer I live, and the greater my experience, the more am I convinced of its virtues. Let me advise every pupil after exercising, while the body is still hot, to take a cold bath. It does not matter how much he may be perspiring; the cold bath will prove exceedingly beneficial. He must be careful, however, not to take his bath if he is out of breath. The exercises will, no doubt, quicken the heart’s action; but in from three to five minutes after the series is completed, the heart should be beating normally again. For persons who suffer from weak heart I should not advise a cold bath. As a general rule there is no need to ask the question, “Is my heart weak?” For if it is weak you should know it beyond a doubt. After every little exertion, though the assertion may appear paradoxical, you will feel it beating in your head.