Part 1 — CHAPTER XIV. HEAVY WEIGHT-LIFTING.

It is not my purpose in this book to give anything beyond general directions for lifting heavy weights. You can become thoroughly strong and enjoy perfect health by means of the series of exercises already described. Heavy weight-lifting requires personal instruction; that instruction will be given to those who may desire it at my schools. Under qualified instructors it may be pursued without the risk of danger.

Generally, however, it may be observed that to lift heavy weights it is desirable first to see what weight can be used without undue strain. Slowly raise this weight from your shoulder over your head, or, if from the ground, raise it somewhat more quickly. See how many times you are able to raise the weight first selected, and when you can perform the exercise with comparative ease, raising it, say, ten times, up to 80 lbs., six times from 80 to 100, and afterwards three times, increase the weight for the next day’s exercise by five pounds. Continue this increase as you grow more capable, remembering always to bring the left hand into play as well as the right; at the same time, though it should not be neglected, avoid overtaxing the left side.

The great thing to remember is to go slowly. Avoid anything like spasmodic efforts, and endeavour before trying a lift to thoroughly think out the different movements. Weight-lifting should never be practised in a confined space or where the weight cannot be readily dropped. To attempt to hold on to a weight after the balance has been lost may result in serious strains and other injuries; the pupil should practice dropping a weight from any position safely and gracefully. If the pupil bear these few hints in mind he will come to no harm, but, as I have said, weight-lifting is best left alone until it can be practised under the personal supervision of an experienced instructor.

A PLEASING TRIBUTE.

The following letter was written me by Colonel Fox, late Her Majesty’s Inspector of Army Gymnasia, a gentleman to whom I am very greatly indebted for the interest he has taken for years past in my work and for the zeal he has shown in getting the system introduced into the British Army:—

The Gymnasium. Aldershot. 29th July, 1893.

Dear Mr. Sandow,

I am in receipt of your letter from New York which reached me on the 23rd instant, and am very glad to hear of your success in America. The book you speak of as being about to be published should also be very successful, and ought to do much towards making your system of physical development widely known.[1] Since your last visit to us here my Staff Instructors and non-commissioned officers under training have been energetically practicing the light dumb-bell exercises you so kindly showed them.

I am convinced that your series of exercises are excellent and most carefully thought out, with a comprehensive view to the development of the body as a whole. Any man honestly following out your clear and simple instructions could not fail to enormously and rapidly improve his physique.

It is almost superfluous for me to add that you yourself, in propria persona, are the best possible advertisement of the merits of your system of training and developing of the human body.

Any individual gifted with a fair amount of determination, is absolutely certain to develop his physical powers at an extraordinarily rapid rate and with the most happy results to his general health and mental powers and activity, by following with intelligence your system. As you very rightly say, it is only by bringing the brain to bear upon our exercises that we can hope to produce the best results with the shortest possible expenditure of time.

The absence of expensive and cumbrous apparatus is no small recommendation of your system, and you are thoroughly in the right when you assert that lasting muscular development, and consequent strength, can be best produced by the constant and energetic use of light dumb-bells, employed in a sound and scientific manner.

Believe me, yours very truly, (Signed) G. M. Fox, Lieut.-Colonel, H.M. Inspector of Gymnasia in Great Britain.

Professor Eugen Sandow, New York, U.S.A.

Letters and Photographs of Pupils.

In the following pages will be found a selection from many thousands of letters which have been addressed to me by pupils who have already profited from my system of Physical Culture. Attention is specially directed to the measurements before and after training, showing the actual progress made in muscular development.

Vachwen, Marlborough Road, Watford, March 11th, 1899.

Mr. Sandow.

Dear Sir,

I have just completed a course of lessons at your “School of Physical Culture,” from which I have derived untold benefit. Through the greater part of last year I was so ill that for some time it was feared I might go into consumption. I was medically treated, and at length permitted by my doctor to try what your exercises would do.

I entered your School with weak heart, weak lungs, digestion sadly impaired. After three lessons, with persistent home work, I began very slowly to gain strength and an appetite, and now, at the end of my course, I am quite a new creature—full of vitality and energy.

The upper part of the lung, which was the chief cause of my trouble, is quite healed and healthy. I never know now what it is to feel pain and tightness in the bronchial tubes, from which I constantly suffered in the past. My digestive organs too are quite well.

I have gained in weight 7 lbs.

I have gained round the neck 1 in.

I have gained in the chest (contracted) 3½ ins.

I have gained in the chest (expanded) 4 ins.

I have gained in forearm 2½ ins.

I have gained in upper arm 2½ ins.

I have gained in lung capacity 100 cbc. ins.

I should be quite pleased to be of use to you at any time in recommending to weak ones, who may be timid to commence the work, the immense benefit to be derived from it, by my own personal experience. I should like also to mention the very kind and careful treatment I have received both from your Manager, Mr. Clease, and the Class Instructor. They give the weak ones their particular attention, so that in working one is never over-worked.

I remain, Yours gratefully, Mary E. S. Adams.

EBURY STREET SCHOOL.

Copy of Measurement Sheet.

Name:—Miss Adams.

Address:—Marlborough Road, Watford.

Result of Medical Examination:—“Very Bad.”

Nature of Illness:—“The doctors say consumption.”

Remarks:—“This is the weakest case I have ever had to treat.”

Before Training. After 6 weeks. After 3 months. Increases.

Neck 11 11¾ 12 1

Chest Contracted 28 30½ 31½ 3½

Chest Expanded 30 33 35 5

Upper Arm, Right 8½ 10 11 2½

Upper Arm, Left 8 10 10½ 2½

Fore Arm, Right 8¼ 9½ 10¾ 2½

Fore Arm, Left 8¼ 9½ 10¼ 2

Waist 22 23 23 1

Thigh, Right 16 17½ 18½ 2½

Thigh, Left 16 17½ 18½ 2½

Calf, Right 10¾ 11¼ 11¾ 1

Calf, Left 10¾ 11¼ 11¾ 1

Height 5ft. 6in. 5ft. 6½in. 5ft. 7in. 1in.

Weight 7st. 2lb. 7st. 8lb. 7st. 9lb. 7lb.

Lung Capacity 100 170 200 100

Chest Expansion 2 2½ 3½ 1½

57, Gloucester Terrace, W., March 12th, 1899.

Dear Sir,

I am glad to take this opportunity of saying how very much my health has benefited in every way from your system of Physical Culture. It always gives me great pleasure to recommend the same to my friends.

I am, Yours faithfully, Julia F. M. Johnston.

E. Sandow, Esq.

EBURY STREET SCHOOL.

Copy of Measurement Sheet.

Name:—Miss J. F. M. Johnston.

Address:—57, Gloucester Terrace, W.

Before Training. After 6 weeks. After 3 months. Increases.

Neck 12⅜ 13 13¼ ⅞

Chest Contracted 29½ 31 31½ 2

Chest Expanded 32 36½ 37 5

Upper Arm, Right 10 12 12½ 2½

Upper Arm, Left 10⅛ 12 12½ 2⅜

Fore Arm, Right 9½ 10¼ 10½ 1

Fore Arm, Left 8¾ 10¼ 10½ 1¾

Waist 24 24 24½ ½

Thigh, Right 18½ 19½ 19¾ 1¼

Thigh, Left 18½ 19½ 19¾ 1¼

Calf, Right 12 13 13¼ 1¼

Calf, Left 12 13 13¼ 1¼

Height 5ft. 4⅜in. 5ft. 4¾in. — ⅜

Weight 8st. 3lb. 8st. 4lb. 8st. 6lb. 3lb.

Lung Capacity 200 219 222 22

Chest Expansion 2½ 5½ 5½ 3

Thos. A. Fox.

23, Church Row, Limehouse, E., December 3rd.

Mr. E. Sandow,

Dear Sir,

I write these few lines to convey to you my thanks and gratitude for the boon you have given me and the public at large. I refer to your excellent book on how to gain health, muscle, and strength.

I procured one about two years ago, and have studied and practised the drills incessantly since. The result is far beyond my expectations. I am nineteen years of age and small of stature, being only five feet in height and seven stone in weight, yet, without exaggeration, I can say that my strength and muscular development would do credit to a man six feet high.

I have gained this solely by your system and cannot praise it too highly.

Another great advantage over other systems is the small outlay required, as I have obtained for a few shillings all that is necessary to train with, whereas if I had trained under another system I should have had to have made a much larger outlay for apparatus.

I enclose a list stating what I have gained in strength and muscle since I started training.

It will always be a great pleasure to me to answer any questions concerning your system, likewise interview anyone who might be desirous of seeing me.

I remain, Yours truly, Thos. A. Fox.

Name:—T. A. Fox.

Address:—23, Church Row, Limehouse, E.

MEASUREMENTS.

Before Training. After Training.

Chest 29 inches 32½ inches

Chest (expanded) 30 ” 34 ”

Biceps 10 ” 13 ”

Forearm 9½ ” 12 ”

Thigh 16½ ” 20 ”

Calf 11 ” 13 ”

Waist 26 ” 26 ”

HEAVY WEIGHT-LIFTING.

Before Training.

From ground above head Right hand 56lb dumb-bell.

Left hand 46lb dumb-bell.

Both hands 84lb bar.

Holding at arm’s length straight from shoulder Right hand 22lb weight.

Left hand 20lb weight.

After two years’ training under your system.

From ground above head Right hand 100lb dumb-bell.

Left hand 80lb dumb-bell.

Both hands 130lb dumb-bell.

Holding at arm’s length straight from shoulder Right hand 40lb weight.

Left hand 30lb weight

John P. Peters.

John P. Peters. (After Training.)

Mon Repos, 66a, Herne Hill, London, S.E., March 6th.

Manager Clease,

Dear Sir,

It is just over three years since I started to improve my physical power by means of the Sandow system, and I take this opportunity of forwarding some photographs taken at different periods. In what measure I have succeeded can best be seen by comparison of my original efforts and my present attainments, of which I also forward a list. Although they are as yet nothing to boast about or sufficiently great to be handed down to posterity, they are the result of close application to the system Mr. Sandow originated, and by means of which, in a few years, I hope to attain the culmination of human strength, and, if possible, to rival that of Sandow himself, for I am a firm believer in starting with an almost unattainable ideal, then gradually coming within measurable distance of it, and eventually, perhaps, to reach it. To do this will require the exercise of many mental qualities, determination, perseverance, and endurance. I suppose there are many young men like myself in whom Mr. Sandow has awakened a latent ambition to muscular prowess, and in doing so I state without any hesitation that he alone has done as much good for the country as any man of the present century.

I can only conclude with expressing my deep gratitude to Mr. Sandow for the splendid facilities he has offered to those who wish to be classed as nature’s men (which is indeed the duty of man), and in doing so I am but echoing the sentiments of many of his pupils.

I have the honour to be, Faithfully yours, John D. Peters.

EBURY STREET SCHOOL.

Copy of Measurement Sheet.

Name:—John Peters.

Address:—66a, Herne Hill, S.E.

Before Training. After Course. Increase.

Neck 16 18½ 2½

Chest, contracted 38 40 2

Chest, expanded 44 47 3

Upper Arm, Right 15¾ 17½ 1¾

Upper Arm, Left 15 17 2

Forearm, Right 13 15 2

Forearm, Left 12¼ 14½ 2¼

Waist 30 30 —

Thigh, Right 23½ 24½ 1

Thigh, Left 23¾ 24¼ ½

Calf, Right 15½ 16½ 1

Calf, Left 15½ 16 ½

Height 5ft. 11in. 6ft. ⅜in. 1¼

Weight 13 st. 13st. 6lb 6

Lung Capacity 276 320 44

Chest Expansion 6 7 1

Mr. Peters is a fine weight-lifter, having accomplished the splendid feat of raising 210lb from the floor to arms’ length above the head, using one hand only. This is probably the amateur record. As he is only 23 years old there is yet plenty of time for him to far eclipse even this striking feat.

30, Guildford Street, Russell Square, W.C., 13th March.

Dear Sir,

It affords me much pleasure in stating that since I commenced taking your course of instruction I have greatly increased in strength and physical development—my biceps having increased two inches, and my other muscles proportionately. I am convinced that a course of your instruction would prove beneficial to any one, whether naturally muscular or otherwise. Your system is one of such gradual progression that it cannot fail to strengthen the constitution of a person even in a delicate state of health. I shall have much pleasure in recommending your School of Physical Culture to my friends.

Yours sincerely, Leslie Hood.

Eugen Sandow, Esq.

Leslie Hood.

EBURY STREET SCHOOL.

Copy of Measurement Sheet.

Name:—L. Hood.[2]

Address:—30, Guildford St., W.C.

Before Training. After 3 months. Increases.

Neck 15 16 1

Chest Contracted 35½ 36 ½

Chest Expanded 38⅝ 42 3⅜

Upper Arm, Right 13⅞ 15¼ 1⅜

Upper Arm, Left 13⅞ 14¾ ⅞

Fore Arm, Right 12 13¼ 1¼

Fore Arm, Left 11⅞ 13 1⅛

Waist 28½ 29½ 1

Thigh, Right 22 22¾ ¾

Thigh, Left 21¾ 22½ ¾

Calf, Right 14¾ 15 ⅜

Calf, Left 14⅛ 14½ ⅜

Height 5ft. 7¼in. — —

Weight 10st. 8lbs. 10st.9lbs. 1

Lung Capacity 281 — —

Chest Expansion 3⅛ 6 2⅞

Roland Hastings

34, Duke Street, St. James’s, S.W., March 4th, 1899.

Dear Mr. Sandow,

Not often is it given to us in this life to sow our seed and gather in the full fruits of the same. Therefore it is with more than ordinary pleasure that I write this letter to say that with your system of Physical Culture this extremely satisfactory result is to be obtained.

When first I joined your school some four or five months ago I was a very fair average specimen of a young Englishman (and our national thews and sinews are by no means to be despised), but owing, in a great measure, I suppose, to my city life, I had run a little to seed, and more than once had required the aid of doctors and tonics. The advice of the former invariably ended with the same formula, “take more exercise.”

I was quite ready to agree with them, as during my holidays in the country, when I was exercising in one form or another nearly the whole day, I felt quite a different man and as fit as possible.

But work in the city is a little difficult to reconcile with plenty of exercise. Some time previously Mr. Sandow had opened his school for Physical Culture, and having often admired him and his feats from afar, I resolved to go to him.

I am a business man, and from a business point of view I never did a better stroke of business in my life.

I am a mortal being, and speaking from a human point of view I never in my life came to a happier conclusion than when I resolved to become a pupil of the School of Physical Culture. I have increased in girth and weight without scarcely a superfluous ounce of flesh.

My working capabilities and staying powers are all doubled, and what before was an effort has now become a pleasure. Indigestion, torpid lassitudes, rasped nerves, and jaded appetite, are to me now unknown quantities.

With splendid appetite, long peaceful nights, and wondrous powers of vigour and vitality, I can face the world and with a deep sense of gratitude say, this is what Mr. Sandow and his system of Physical Culture have done for me.

Yours sincerely, Roland Hastings.

P.S.—I may add I am a pupil at the St. James’s Street School.

St. JAMES’S STREET SCHOOL.

Copy of Measurement Sheet.

Name:—Roland Hastings.

Address:—Southsea House, Threadneedle St., E.C.

Before Training. After 3 months. Increases.

Neck 14½ 16¾ 2¼

Chest Contracted 34½ 36 1½

Chest Expanded 36½ 43¼ 6¾

Upper Arm, Right 11¾ 15 3¼

Upper Arm, Left 11⅝⅝ 15 3⅜

Fore Arm, Right 11⅞ 14 2⅛

Fore Arm, Left 11⅞ 14 2⅛

Waist 29¼ 30¾ 1½

Thigh, Right 20½ 22½ 2

Thigh, Left 20½ 22½ 2

Calf, Right 13½ 14¼ ¾

Calf, Left 13⅝ 14¼ ⅝

Height 5ft. 7½in 5ft. 7½in —

Weight 10st. 4lbs 11st. 4lbs 1st.

Lung Capacity 255 — —

Chest Expansion 2 7¼ 5¼

A. Foulkes.

18, St. Stephen’s Road, Bayswater, W., March 10th, 1899.

Dear Sir,

Your system has certainly done me a lot of good and freshened me up, although I can hardly claim to have tested it fairly, as I must plead guilty to having done none of the exercises out of the school during the three months’ course that I have just concluded there.

Attending the school obviates three defects in working by yourself:—

(i.) You learn—not merely the exercises—but the way to do them.

(ii.) You get an instructor who knows his work, and keeps you at yours.

(iii.) You are stimulated by seeing others working in the same room.

The only disadvantage I can see in the system is that, if rigidly followed, you would soon be driven to patronise a fresh tailor.

I was warned not to get muscle-bound by taking the course; I now cannot see how this can happen, unless you neglect some of the exercises entirely. I hope, at some future date, you will receive a better account of your system with regard to measurements and developments from

Yours truly, Arthur Foulkes.

St. JAMES’S STREET SCHOOL.

Copy of Measurement Sheet.

Name:—A. Foulkes.

Address:—18, St. Stephen’s Road, Bayswater.

Before Training. After 3 months. Increases.

Neck 14⅞ 17¼ 2⅜

Chest Contracted 34½ 33½ —

Chest Expanded 38½ 42¼ 3¾

Upper Arm, Right 12½ 14½ 2

Upper Arm, Left 11¾ 14¼ 2½

Fore Arm, Right 11¾ 13 1¼

Fore Arm, Left 11¾ 13 1¼

Waist 30¼ 31½ 1¼

Thigh, Right 22½ 24 1½

Thigh, Left 22½ 24 1½

Calf, Right 14⅜ 14¾ ⅜

Calf, Left 14¼ 14¾ ½

Height 6ft. 6ft. —

Weight 12st. 1½lb. 12st. 7lbs. 5½

Lung Capacity 320 340 20

Chest Expansion 4 8¾ 4¾

3, Burlington Road, Bayswater, W., March 10th, 1899.

F. A. Hansard, Esq. Dear Sir,

With regard to my opinion of Mr. Sandow’s system I cannot speak too highly of it.

I commenced the three months’ course when in poor health, brought about by malarial fever, but after attending Mr. Sandow’s school for two months I felt better than I had ever done previously.

The increase in measurements which you have recorded is the result of two hours’ conscientious work a week only.

It would be fair to mention that when only 6 lessons remained before the completion of the course, my exercises were interrupted owing to a broken collar-bone. With better luck, these increases would possibly have been greater.

I am, Sir, Yours truly, C. Foulkes.

C. Foulkes.

St. JAMES’S STREET SCHOOL.

Copy of Measurement Sheet.

Name:—C. Foulkes.

Address:—War Office, Pall Mall.

Before Training. After 3 months. Increases.

Neck 15 16¾ 1¾

Chest Contracted 33 35 2

Chest Expanded 38 43 5

Upper Arm, Right 12⅝ 14½ 1⅞

Upper Arm, Left 12¼ 14 1¾

Fore Arm, Right 11½ 13½ 2

Fore Arm, Left 11 13⅛ 2⅛

Waist 30½ 31 ½

Thigh, Right 21 23 2

Thigh, Left 21 23 2

Calf, Right 14¼ 14¾ ½

Calf, Left 14¼ 14¾ ½

Height 5ft. 9½in. 5ft. 9½in. —

Weight 11st. 1½lbs. 11st. 4lbs. 2½

Lung Capacity 310 373 63

Chest Expansion 5 8 3

J. A. Sinclair.

York Place, Manchester, February, 1899.

Mr. E. Sandow. Dear Sir,

I have much pleasure in enclosing a copy of my measurements taken at the end of last December. I am a pupil attending your Manchester School, and cannot speak too highly of your system, or the manner in which it is taught by your instructors.

Wishing you every success, Believe me, Yours very sincerely, J. A. Sinclair.

OXFORD STREET SCHOOL (MANCHESTER).

Copy of Measurement Sheet.

Name:—J. A. Sinclair.

Address:—York Place, Manchester.

Before Training. After 3 months. Increases.

Neck 14½ 15⅞ 1⅜

Chest Contracted[3] 35½ 35 ½

Chest Expanded 37 41¼ 4¼

Upper Arm, Right 14 16⅜ 2⅜

Upper Arm, Left 14 16¼ 2¼

Fore Arm, Right 11⅞ 14 2⅛

Fore Arm, Left 11⅝ 13¾ 2⅛

Waist 31 31 —

Thigh, Right 22¼ 24¾ 2½

Thigh, Left 21¾ 24¼ 2½

Calf, Right 14 14⅞ ⅞

Calf, Left 13¾ 14¾ 1

Height 5ft. 5¼in. 5ft. 5½in. ⅜

Weight 11st. 6½lbs. 12st. 0lbs. 7½

Lung Capacity 240 275 35

Chest Expansion 1½ 6¼ 4¾

Harold L. Butler.

High Lawn, Bolton-le-Moors, March 16th, 1899.

Dear Mr. Sandow,

After six months training as a pupil at your School of Physical Culture (Manchester), I now feel qualified to judge as to the merits of your system.

For the perfect and symmetrical development of the human form I can conceive of nothing which rivals the dumb-bell and rubber exercises as taught and practised in your gymnasia.

For the promotion of lost health, due to bodily neglect; as a cure for insomnia, and many abdominal disorders, it needs no recommendation.

Concerning my personal improvement, little need be said, sufficient to say I never felt better in my life, and recent weight-lifting tests have proved me to be possessed of nearly double my former strength.

Nor has my speed or activity suffered in the least (which so many, erroneously, consider to be the inevitable result of such training). On the contrary, I feel as capable of doing my 10⅖ for the 100 as ever I did.

Believe me, Yours very truly, Harold L. Butler.

Casteluan, Wimbledon Hill, S.W., March 8th, 1899.

Dear Sir,

Having been under your system for a little over a year, I should like to add a few words in praise of your system generally. I hardly think that actual figures as to measurements and weight-lifting, give any adequate idea of the general benefits received by anyone who takes up Physical Culture thoroughly and puts his back into it.

If figures are any guide to you, however, I may quote the following, which were all taken at your School in Ebury Street.

My lung capacity has increased from 283 to 417 cubic inches, my chest expansion from 39½ to 42¼, thigh from 20½ to 22⅝, and calf from 13⅞ to 15¼.

In weight-lifting I can raise 125 lbs. from the ground with my right hand above head by means of the body-press, instead of 60 lbs. With two hands I can jerk 165 lbs. instead of 85 lbs., and I can hold out at arm’s length with my right hand 45 lbs. instead of 20 lbs.

Your system has so generally benefited my whole physique, however, that I consider my health has improved to an extent far beyond any actual increase in figures.

One of the grandest benefits of Physical Culture is, to my mind, the increase of will power and general concentration, which can never be measured in any actual way, but which is bound to appear in after life, in short becomes an integral part of his character.

Yours truly, Claude Barton.

26, Gordon Mansions, W.C., March 21st, 1899.

Dear Mr. Sandow,

I am glad to be able to say a few words about your system of Physical Culture. I write feelingly, for I can scarcely express how grateful I am for what it has done for me. A few years back I became unpleasantly conscious that a careless disregard for my health was beginning to unfavourably affect my work before the British public. Notwithstanding the indulgence shown me by audiences in all the musical centres, I could not disguise from myself the unpalatable fact that, as a result of neglecting a cold and getting generally “run down,” my singing voice was becoming seriously impaired. And so it remained until chance led me to your school of Physical Culture, and to renew the active bodily exercise which I had dropped for so long. The result was eminently satisfactory; I was soon once more able to fulfil my public engagements with reasonable satisfaction to myself and, I trust, some pleasure to my audiences. I entirely attribute the return of my powers to the course I went through on your system.

Actors and singers do not need great muscular strength, but they do most emphatically require health, and, of course, health and reasonable development go together. No man is such a slave to his physical condition as the actor or lyric artist. However great his talent, he cannot give expression to it if the machine be out of repair; his physical health is obviously his most valuable asset. For this reason alone I am sure that every member of my profession would be well advised to get into the way of devoting a few minutes every day to your exercises. The lyric artist especially would find his voice improve, his spirits be more exuberant, and his general vitality at a very much higher level. In addition he would in most cases discover in a very short time that his figure and limbs were so much improved that his former expenditure upon lambs-wool tights, padding, &c., would be entirely obviated.

I am, Yours very faithfully, Alec Marsh.

Martinus Sieveking.