Muscle Making by DON DORANS

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Tom K
Posts: 183
Joined: Fri Jun 02, 2017 12:17 am

Muscle Making by DON DORANS

Post by Tom K » Sat Jun 27, 2020 3:18 am

I have been filing away old H&S magazines I own but came across a load of articles by Don Dorans Called "Muscle making". They are short articles but I think worth preserving. They appear between 1954-1956 with Wally Wright 1954 Mr Britain (one of his star pupils) taking over some of the writing during this time. I do not have every H&S between these 3 years but I will post what I've got.

I hope you enjoy. I will update as time allows.


This is the way to put on bulk

You'll never bump up your bodyweight by slaving at a dozen exercises, says Don. Cut 'em down if you want results



I RECEIVE a great many letters in the week from frustrated body-builders who cannot put on bulk. And how can they be anything else but frustrated when their exercise programmes make them slave four or five evenings a week on schedules containing twelve to fifteen exercises?

I can assure you right now that if I were mad enough to present any of my advanced pupils with such a marathon schedule I would certainly be the laughing stock of the club.

Many of these bodybuilders with misguided enthusiasm—for it is nothing else—also take part in other sports whenever they can squeeze them in. Then they cannot understand why they are not making gains.

No leg pull

If I had only an occasional letter on these lines I might really be tempted to think my leg was being pulled. But that is not the case at all. The correspondence flows in from all over the world. And always it is the same complaint.

“I have tried everything,” they complain. I'll say they have tried everything—and then
some !

It seems to me that these fellows cram every exercise in the book into one schedule on the theory that if their particular ideal star has made the grade on eight exercises, they can do the same thing in half the time by using sixteen. Most beginners seem to reason this way after being introduced to a number of PC magazines—and can you blame them ?

On several occasions I have seen an illustrated article of six arm exercises, totalling eighteen sets, presented as a complete arm schedule. My opinion is that a schedule of this sort is a complete waste of time and effort, unless of course, you are interested in reducing your arms!

If you are an average bodybuilder in search of extra bodyweight, you will be well advised to work on a few movements for a period of two months. I am convinced there are many lads working on a schedule of seven exercises who would receive better returns for their efforts by reducing the number of exercises to two.

Needless to say, the time spent on the Squat would represent half the time taken to complete the whole workout when two— or even. three—exercise schedules are in use.

During the war there was little time for training, and I therefore experimented on several two-exercise routines, with surprising results. One programme consisted of the Squat and Bench Press. I worked like a trojan on the Squat for three quarters of an hour, dividing my time between the regular and the straddle versions. (The latter exercise I described in a previous article.)
The Bench Press occupied from twenty to thirty minutes.

I alternated between the Bench Press and the Pullover every two or three weeks. You can imagine the results when all efforts are directed into such a reduced schedule. My strength increased with every workout, for I was comparatively weak on both exercises, as you can see from the following figures.

On the Squat I started with 200Ib. For 10 reps and worked up to 320Ib. for 2 reps. On the bouncing Pullover I commenced with 70lb. for 10 reps and finished with 140lb. for 3 reps.

Imagebuild a mighty chest3 by Reg Park, on Flickr

They are discouraged

After one month I had gained over 2” on the thighs and 3” on the chest. And my improvement on the three Olympic lifts was in itself ample reward for the effort expended on the Squat. Had I been gifted with the muscle leverage to accommodate a respectable Press (as I had already mastered
the technique of Squat cleaning and snatching) my total would have been in the
neighbourhood of 700lb.

Is it any wonder that so many lads get discouraged after working a few months on a long, drawn-out programme better suited for reducing bulk than increasing it? This kind of mis-directed enthusiasm only serves to burn you out mentally and physically. Muscular growth is impossible under these
conditions, for a great many of you are actually performing advanced bodybuilders’ schedules designed for much heavier men.

Forget football

Practise economy of effort by conserving your energy. If you are interested in bulk you must forget all about the hundred and one exercises, that regular game of football, and many other sports at which you display little or no talent. They are pleasant, but in your case, expensive pastimes that use vital energy. The sooner you realise this the more productive will be your efforts.

Successful bodybuilding is not so difficult as the novice would have us believe. He need only concentrate on consumption of milk and conserve his energies by working hard on a limited number of exercises. Then success must crown his efforts.

Tom K
Posts: 183
Joined: Fri Jun 02, 2017 12:17 am

Re: Muscle Making by DON DORANS

Post by Tom K » Sat Jun 27, 2020 3:20 am

More Power to your elbow:
Don discusses the way to high performance on Squat and bench press


ImageMore Power to your elbow squat and bench specialisation by Reg Park, on Flickr

During our annual get-together at the H & S League annual display lastyear Wally Wright and I got to discussing strength in general. As you know, Wally 1s an outstanding performer on the Squat and
Bench Press, so it was only natural that the conversation should revolve round these 2 exercises.

We debated at length on how the average bodybuilder could become more than an average performer on these two basic exercises, and I decided to make a few notes to assist Wally in carrying out some experi-ments on himself and the eager-beaver members of his club at Heanor. |

I can assure readers that before the experiments strength was at a pretty low ebb among the members, Wally excepted.

The systems were planned and Wally decided to introduce the first of these to his club on his return home. It 1s one that is well-known to followers of my articles as I have covered it in great detail in previous issues. It is a combination of high and low reps and is a principle you can apply to any
exercise With equal success.

Weight and style

The method of application is simple and there are many variations to choose from:
2 sets of 8 reps followed by 1 set of 20 reps ; 3 or 4 sets of 5 reps finishing with 1 set of 20 reps. The 20 reps can be substituted for 2 groups of 15 reps.

Every effort should be made to handle as much weight as possible on the low counts ; whereas on the high reps emphasis should be placed on correct style. Such a combination will ensure steady progress in strength and muscular growth.

For the next system we varied the reps, reducing the number for each succeeding set, at the same time increasing the poundage.

To illustrate my point let us take the Bench Press and apply the repetitions and varying styles. First, take a poundage that you are capable of pressing 10 times and perform 5 counts only. Your second attempt will require a 20lb. increase, so only perform 3 reps in a loose style. The third set will be your strongest so I suggest you take your maximum poundage and perform 1 or 2 reps, strength permitting.

If your strength is consistent you will have no difficulty in selecting the correct pound-age. Should you fail to register any success at this weight a second attempt should be made after a few minutes rest.

The remainder of the workout on this exercise can be performed by decreasing the weight by 20lb. per set and performing as many reps as possible with each. This procedure is continued until you arrive at a poundage which allows you to do 10 reps.

It is interesting to note that Wally Wright favoured this system when he was in strict
training for his record attempt on the Squat and Bench Press. And one of the club members increased his Bench Press poundage by 80lb. during a period of five months.

Another system that stimulated much enthusiasm among the lads was the everyday training method. It 1s very effective over a short period, but to a great extent it depends on the amount of free time you have at your disposal.

If you can adopt the everyday method while away from normal work, say on holiday, you can expect rapid gains in muscular size over a period of two or three weeks. ‘The system has a much longer life, though, when the main objective is increased strength. Here, the number of reps is
reduced and several sets can be performed at each session.

There are a few important points I must make clear. First, you must have access to the weights at any given hour of the day. Second, you can only expect to reach a standard of development and _ strength proportionate to your present bodyweight. If you are underweight you cannot expect to develop the same power and size as you would if you were a few pounds overweight ; the latter being a very healthy condition in our climate.

One day rest

If you are fortunate enough to possess unlimited time you can perform 1 to 2 sets of 10 reps every hour until you have completed a total of 10 sets. The high reps are necessary if your object is muscular develop-ment. Personally I am in favour of per-forming 2 sets per hour with three to four
minutes rest between each set. For I have always maintained that the main purpose of the first set is to warm up. -

But as very few readers can be in a position to carry out such a programme the alternative is 2 sets every 2 hours. You must observe a one day rest every week ; this I have found to be sufficient for the system has only a short period of usefulness. I understand that Paul Anderson has based his training on hourly workouts.

If your spare time does not permit the use of this revolutionary method don’t curse me, for I did warn you that free time was essential.

Tom K
Posts: 183
Joined: Fri Jun 02, 2017 12:17 am

Re: Muscle Making by DON DORANS

Post by Tom K » Sat Jun 27, 2020 3:21 am

How many reps for me?

Its a question the beginner is always asking: How many reps should I do? Here is the way Don sees it


Imagehow many reps for me by Reg Park, on Flickr

I intend to deal with a question put to me by one of the onlookers at the Judging of the recent NABBA physique show at Nottingham : “What repetitions are best suited to the beginner​?”

Now the number of times an exercise should be performed is often a mystery to the novice, regardless of the amount of space already devoted to the subject, most of which only serves to confuse the reader rather than enlighten him.

It is my opinion that ninety per cent of the ideas on losing or gaining weight by a set number of repetitions are based on theory and will not produce the desired effect when put into practice.

High and low

To tackle this problem we must start with that misleading phrase : “high repetitions are
best for definition”. A good argument may be put forward in support of this presumption, inasmuch as 15 repetitions with 150 Ib. require more energy than 10 reps. With 200 Ib.

It is well-known that 15 to 20 reps has the opposite effect and results in a full, rounded appearance of the working muscles, Any reader who doubts this statement can carry out the experiment of working a week on extremely low reps and a similar period on high reps.

An experiment carried out along these lines by 10 pupils from Wally Wright's gym at Heanor, and the remainder from my Ealing club, proved conclusively that 2 sets of 20 reps resulted in more rapid gains in bulk than 4 sets of 10 reps.

At this point you may rightly ask: “Can low reps improve definition?” My answer is a definite No! You have only to study the Physiques of the Super-heavy lifters to obtain visual proof. Lifters, as you may know must from necessity work to low reps. And have you ever seen anyone fine down while religiously following a low rep schedule?

Anatomical chart
In nine cases out of ten definition is the result of being underweight to some degree (I am, of course judging from a bodybuiding perspective) and is not the end product of any particular number of repititions: a belief too widley accepted, and, may I add, a mistaken one.

If any of my readers wishes to appear on the stage looking like an anatomical chart, let him reduce the intake of foods containing the elements of starch and fats and, this is important, work to a greater number of sets for exercise, say double the usual number, and I can assure him that the desired effect will be obtained within a few months.

Here again I ask the reader to make the experiment if he is in any doubt.

The success of this high set system is conditioned by the greater poundage you are able to
handle for the increased number of repetitions, which becomes the deciding factor where we rely on the repetitions.

As I have already hinted, it is folly to rely on repetitions alone for the purpose of reducing or packing on bulk. Diet must play an important part if success has to be achieved in either direction. Therefore, before I deal with the reps best suited to the underweight beginner, let me say that he would do well to adopt the carefree, easy-going manner of his heavyweight brother. It seems to be a
characteristic of:the thin man to worry about problems, even though they may never come his way. .

Accent on style

The reps best suited to those who are in search of bulk depends a great deal on their training experience. If they are new to the game, they will thrive best on a few sets of high reps for exercise, for the light weights that are necessary to enable one to work to a greater number of counts make it a much easier task to work in good style.

This technique is an important consideration, for the chief difficulty encountered by the novice is to direct his efforts to the particular muscle group being. Exercised. However, practice makes perfection, but only if our style in the early stages is not marred by our eagerness to handle heavy weights.

From this we can assume that low reps are taboo for the beginner, for where can you find a novice who can handle heavy poundages and master the various positions at the same time. If the reps are low, the poundage must be high, and few beginners are capable of handling heavy weights.

Light weights and low repetitions will give poor results for your efforts, but high reps with the same poundage will encourage muscular growth. At the risk of becoming a bore, I repeat, 5 reps have more value than an extra 5 lb.

I have only scratched the surface of this interesting subject, but the beginner should have no difficulty in selecting the repetitions best suited to his particular needs. Success will be assured providing your diet is in keeping with your requirements.

Tom K
Posts: 183
Joined: Fri Jun 02, 2017 12:17 am

Re: Muscle Making by DON DORANS

Post by Tom K » Sat Jun 27, 2020 3:22 am

Straddle your way to bulk

If you just can't get on with the deep knee bend, Don Suggests a spell on the straddle squat


Imagestraddle your way to bulk by Reg Park, on Flickr

BODYWEIGHT, bodyweight, everyone wants bodyweight! Along with bigger arms the number one aim of the average bodybuilder seems to be an increase that will register on the scales. Not that these fellows are always underweight by any means, but they still want to get into the heavyweight
class.

So I want to talk about the Straddle Squat. If you possess a barbell and are prepared to give this exercise a fair trial I can assure you that your time and effort will be well rewarded.

Before I go on to describe the movement, though, there is something else I must clear up. For I remember making similar claims for the Squat, and perhaps there is someone, somewhere, who has lost all faith in the Deep Knee Bend and is waiting for a chance to wrap his Squat bar round my neck. The line forms on the right.

But I stand by all I have written on the value of the Squat, and if it has failed in your particular case to give good results I suggest a revision of your application and mental approach to the exercise.

Not half Squat

That is a very wide field, however, and often requires close personal supervision. So I say this: if you have tried hard on the DKB, have exercised regularly using 20reps at least with a poundage in excess of bodyweight, and have not made good gains—swop over to the Straddle Squat.

Don’t change over lightly. The DKB is an ace bulk builder and you should do justice to the movement. And I am assuming, of course, that you have not been doing the half Squat, a horse of a very different colour which has little value for our purpose. I have worked half Squats up to
15 reps with 400lb. and succeeded in losing 4” off my thighs | .

Now for the Straddle Squat. Load the bar to a sample poundage of dbout body- weight. Place one foot each side of the bar, about 20” apart. You are now standing looking along the bar, with a hand spacing of about 24”,

Legs alone

For the starting position stand erect by virtue of back power alone: the bar should be held high in the thighs and remain there until you have concluded an effective number of reps.

The next movement is identical with the ordinary Squat. Sink into a low position by leg movernent alone until the thighs are parallel to the floor, then start on the upward movement. Any lowering and raising of the bar resulting from back movement will reduce the value of the exercise and spoil it as a hip and thigh developer, the principle groups involved. ;

If you use your back the movement will resemble the Dead Lift or maybe the Straddle Lift, and that’s not what we want. It is the virtues of the Squat that we wish to keep,
without the discomfort of the heavy bar behind the neck. Keep in mind that you are performing the Squat, but with the bar held between the legs, and there should be little’ difficulty in maintaining correct style.

Use small discs if you can. With large discs the weights may touch the floor before your thighs are parallel with the ground. If you only have large discs, though, you can cope by standing on two strong boxes.

You will also find that a few inches of adhesive tape round the bar helps you to maintain a better grip.

Do keep your back straight and let the legs do the work.

A good squatter may handle in excess of 250lb., but for the majority I advise body- weight poundage. Some may require less. Work to 3 or 4 sets of 10 repetitions and you will appreciate the worth of this exercise.

Really tough

The exercise represents supreme physical effort, but I find it no tougher than serious squatting. If you want a movement for weight gaining and power, the Straddle Squat is your answer, |

And by the way, get plenty to eat. A hearty appetite is essential if you want rapid gains in bodyweight.

Tom K
Posts: 183
Joined: Fri Jun 02, 2017 12:17 am

Re: Muscle Making by DON DORANS

Post by Tom K » Sat Jun 27, 2020 3:23 am

Just get your back up

A VERY successful PC show was staged by Charlie Parking at Sheffield on April 23 and I was extremely Pleased to see such a large number of entries for the physique contests, both junior and senior. Many of the lads had to travel up to sixty miles to make the appearance and I consider that alone merits an award. Still, I am not going to squander my readers’ time by praising the sportsmanship of the contestants; what does concern us all is the standard of development displayed by the competitors as a whole.

Only six

Out of this large gathering of what we can describe as being advanced bodybuilders I could only select a half dozen backs that you could safely say were anything like the standard required in a physique contest. The judges took one look at each other, and with a slight shrug of the shoulders and a few gestures of their hands, proceeded with the difficult task of grading physiques whose
backs were cast very much in the same mould.

The judges for the contest were Dr. Jan MacQueen of Sheffield ‘University, Wally Wright and myself.

After the winner had been selected, Dr. MacQueen offered some constructive advice to the competitors on the subject of back development. He recommended the Two Hands Push with Barbell and demonstrated for the benefit of the younger generation who, no doubt, had never heard of the lift.

This movement has a beneficial effect on the deltoids and muscles of the lower back. And I can assure those interested that any improvement in the above mentioned muscle groups will transform what is now a very uninteresting part of the anatomy into an area that will bring joy and delight to the thankless task that befalls the judges.

Let me enlarge on the advice offered: by Dr. MacQueen, who is himself a very keen bodybuilder, and give a little advice to all who find back development a laborious task. First, you must get it firmly in your mind that a certain amount of overhead work must be performed. Exercises such as
the Military Press, Press Behind Neck, Alternate Dumbell Press, to mention only a few, have a strong effect upon the deltoids and muscles of the upper back.

Then we have the Rowing motions – these movements work the same muscle groups but from an entirely different angle, an essential feature of any system if continued progress is to be maintained.

If the above exercises have no appeal to you there is still the choice of the Lateral Raise, both upright and bent forward positions. The Upright Rowing motion and the comparatively new exercise known as the Push Back with Dumbells, again in the upright and bent forward Positions, are all movements designed for one purpose only : to develop the shoulders and upper back.

Let us give a little attention to the muscles of the lower back, an area that is dominated by the two column-like muscles known as the erector spinae.’ Their chief function is to maintain the trunk in an upright position.


Advanced movement

The Dead Lift never fails to bring results if given a fair trial. Another effective exercise is repetition Cleans to the shoulders, especially if a considerable amount of back movement is employed during the exercise and little thought given to technical efficiency in performing this lift as such.

The Good Morning exercise really gets down to the root of the matter, for its performance isolates the muscle groups in question, and by its nature this exercise is classed as a very advanced movement which should only find its way into your schedule after a conditioning period of four weeks on the Dead Lift.

To perform the movement the bar is placed behind the neck as in the Squat. The feet should be spaced about eighteen inches apart. From this position the trunk is lowered forwards until it reaches right angles from the upright. To enable you to secure this position you will find it is
necessary to let the hips sway slightly to the rear as the weight is lowered.

To those of you who are interested in gaining points on the scoring cards of the judges I say this: Select one exercise for the upper, and one for the lower back, and train on them diligently for a period of four weeks. Then work your way through the remaining exercises I have dealt with in the
limited space at my disposal.

Tom K
Posts: 183
Joined: Fri Jun 02, 2017 12:17 am

Re: Muscle Making by DON DORANS

Post by Tom K » Sat Jun 27, 2020 3:24 am

Wally says the top men have no idle periods and asks:
Are you taking a summer lay-off?



We are now in the middle of summer, a
time when the majority of body-
builders tend to become a little lazy and
find all sorts of excuses to miss a workout.
Either they are taking advantage of the
longer days and light nights, finding it too
hot to train, or solely missing serious training
because they think most bodybuilders do
this sort of thing at this time of the year.
b.et me assure you now that regardless of
what you may hear, the fellows who reach
the top in contests and whose names are
household words in the world of muscle,
are not the ones to be found in this category.
On the contrary they train even harder
during the summer months, as this is the
ideal period for serious workouts. It is also
the time when most progress can be made
in POWER and SHAPE.

Fat Goes Easily

The reason is that during the warm
summer evenings it is a simple matter to
burn off surface fat, thus bringing into bold
relief the underlying muscles. Also, by the
simple control of liquid intake, fat literally
melts away, the muscles receive extra tone
and there is also little danger of suffering
from pulled muscles or sore ligaments from
one’s training periods...

A point worthy of mention and of import-
ance to the bodybuilder is that a greater
supply of fresh fruits and vegetables can
readily be obtained, making it possible for
all easily to come by larger quantities of
vital minerals, vitamins and other health
promoting aids. Also one is not tempted
to over eat and stuff the digestive organs
with unwanted starches and stuffy foods
that impair the effective internal working
systems of the health minded physical
culturist.

Let us now examine the case of the muscle~
man who discontinues his training habits
either at home or in the club during the
long, warm summer evenings. First, the
stimulus provided by his months of previous
serious training continues to remain effective
for a while, with a definite receptibility of
continued tissue growth. Before long,
though, with the lack of constructive training
to burn up the excesses, combined with the
lack of the necessity for hard musculature,
now that heavy workouts have been dis-
continued, this new tissue contains a larger
amount of fat. This is augmented by the
appetite still remaining more or less on the
same level as during the serious physical
exertion days in the gym, especially for a
time after training is discontinued.

But as time passes the appetite tends to
become jaded due to the body becoming
logged with too many heavy foods, thus
making one feel the summer heat more than
ever. One then goes in for cold foods which
contain little or no heathful value. Lemon-
ades and ice creams, accompanied by short
snacks become the order of the day. And
with this inadequate vitamin and mineral
intake one suffers a decrease in muscle tone
and physical power, ligaments lose their
elasticity, the digestive system is really un-
balanced and in most cases for bodybuilders,
a loss in bodyweight is ultimately noticed.

Those who suffer most from such a lay-
off are the older chappies, fellows who are
either in their late twenties or upwards.
The younger fellow does not become
affected so badly as it is more than certain
he will be substituting more outdoor
activities for his weight training sessions,
such as swimming, tennis, ball games on
the beach or playful acrobatics with the
boys by the sea. Even so, his physique as
a whole will still suffer and much of his
winter training progress will have been lost
and also take some regaining when once
again the rust is cleaned from his bars.

All right, then. What are we to do during
the summer days? First I must stress that
the benefits to be gained from days in the
sun are too good to be missed, especially as
we in this country are not blessed by good
weather very often. On the other hand, if
we are to reach the covers of our favourite
magazines and win fame in local body-
building contests, six months training out
of twelve will not suffice. You can be sure
of that.

Therefore, why not compromise? Go
all out in your winter training as always
and then when it comes to the warm summer
months, continue training but cut the work-
out time short and still maintain your three
nights training per week.

For those interested in this ideal form of
training I have compiled a short summer
training programme which should not take
you more than twenty minutes to get
through and yet at the same time provide
adequate stimulus for the major muscles of
the body. Besides keeping you healthy and
fit, it will also keep the muscles healthy,
firm and free from excess fat.

Ex. 1. Squat. An exercise we should
all by now appreciate as being a number
one muscle builder. Perform twelve repeti-
tions only with a reasonably light weight,
allowing the lungs fully to inhale and exhale.
In as you go down and out as you rise.

Imageare you taking a summer lay off1 by Reg Park, on Flickr

Ex. 2. Press between benches. The
use of benches in this exercise allows a
fuller stretching of the rib box and also the
pectoralis muscles of the chest. Those who
prefer may here substitute the press on
bench but I have chosen the above due to
the fact that many trainees do seem to
find a change as good as a rest. Once again
use twelve reps only.

Ex. 3. Dead lift. The benefits of this
exercise I covered in a lengthy article a
few issues back. Once again I recommend
using a reasonable poundage in order to
allow twenty reps without straining.

Ex. 4. Press behind neck. After all
the time spent on developing broad shoulders
during the winter sessions, you will wish to
retain this all impressive muscle group
during the summer days when swimwear
and shirt sleeves are the order of the day, I
am sure. Fifteen reps on this movement
will ensure this for you.

Imageare you taking a summer lay off2 by Reg Park, on Flickr

Ex. 5. Abdominal sit up. To counter
any tendency to develop a spare tyre, one’s
work-out should always be rounded off with
a session of sit ups. For our purpose a
minimum of thirty reps should be aimed
for, at least three times weekly.

I am sure you will agree, after your
gruelling winter work-outs, the above is
child’s play, and although taking up little
if any of your summer time, it will ensure
your always being in top shape throughout
your ‘lay-off’, especially if combined with
other outdoor pursuits as mentioned earlier.
Then, when it once again becomes time for
you to commence serious training, I am
sure you will thank me for the progress you
will be able to record from almost your first
100% bodybuilder’s workout.

So enjoy your holidays. But remember at
all times you are a bodybuilder and health
culturist and if this is uppermost in your
mind I do not think you will suffer too
greatly from any summer setbacks.

Tom K
Posts: 183
Joined: Fri Jun 02, 2017 12:17 am

Re: Muscle Making by DON DORANS

Post by Tom K » Sat Jun 27, 2020 3:25 am

Build a mighty Chest

FIRST YOU ENLARGE THE RIB-BOX


THE editor of Health & Strength has for a great many years been a staunch
advocate of a manly chest, the hallmark of
any athlete who wishes to excel at any sport
that calls for prolonged physical effort. I
am not referring to pastimes such as darts,
fishing and the like, although deep sea
fishing would, I imagine, demand consider-
able strength and stamina to land a Catch
over four feet in length.

Our particular problem is to develop a
chest that not only looks well but 1s at all
times ready and able to meet the demands
made on the lungs during’ prolonged
muscular exertion. To accomplish such a
task we must approach the problem from
two angles: first to develop the maximum
size and shape of the thorax, or rib box, and
secondly to pack muscle round this structure.
At the request of the editor I shall deal with
enlarging the rib box.

Now the thorax is by its very nature a
flexible structure with a bellows-like charac-
teristic. When any work of a strenuous
nature is performed, the movement of the
thorax is increased due to the fact that the
muscles performing the work require an
increased supply of oxygenised blood. The
heavier the work the more oxygen you
require. It is carried to the muscles via the
blood, and it is this fuel for muscular action
that the lungs labour to provide.

More blood needed

The thorax protects the lungs and moves
with them. If the amount of work per-
formed is of a consistently exacting nature
the thorax will increase permanently in size.
It should now be obvious to all who employ
weights for the purpose of developing their
physiques that any exercise that engenders
breathlessness to any degree will develop
the thorax and enable it to work over its
fullest possible range of contraction and
expansion.

There is ample evidence to support the
contention that deep breathing without any
stimulus will not permanently increase the
chest structure, but it does have some effect
on the general flexibility of the rib box.

The first essential is to increase the supply
of blood to the lungs. Any exercise that
increases the circulation is effective such as
sprinting, swimming and the like; but
progress is faster and the results more
lasting if we aim objectively at increasing
the thorax through the medium of work of a
highly concentrated nature.
There is no exercise better suited to bring
about the breathless condition, and stimulate
the action of the entire chest, as the Deep
Knees Bend, commonly known as the
Squat.

Imagebuild a mighty chest2 by Reg Park, on Flickr

Illustration 1 shows a perfect Squat,
the upper body erect ready to resume the
starting and finishing position by vigorously
straightening the legs. I strongly advise
perfect style when performing this exercise
for a great deal of back strain will result if a
bent forward position is adopted ; a common
fact I have already discussed in detail in a
previous article.

So much for the movement—now for the
poundage and reps. To bring about an
increase in the size of the thorax it is not
necessary to handle a poundage more than
your bodyweight. This you will find ample
for the severity of the work is contained in
the high number of repetitions you are
expected to perform; say twenty or thirty
depending on your enthusiasm for the
exercise.

Breathe naturally

With a barbell on your shoulder perform
five or six fast repetitions to encourage the
breathless condition we spoke of earlier.
The rate of breathing will depend on the
amount of weight you are handling and the
speed at which the reps are performed.
From the sixth rep until you have performed
the total number of twenty or thirty, you
should take five or six breaths between each
rep. Each breath should be in accordance
with the natural condition resulting from the
continued muscular action of the Squat; in
other words there should be no holding of the
breath as a need for oxygen increases.
Breathe naturally and deeply entirely
through the open mouth.

Imagebuild a mighty chest1 by Reg Park, on Flickr

Illustration 2 shows the Breathing Pull-
over, which is demonstrated on a specially
constructed bench. You can improvise
if you have any difficulty in making a
replica. ‘The purpose of this exercise is to
stretch the thorax, and what a first-class job
it performs, too!


This exercise is not a muscle-building
movement so the strongest man need never
handle more than 50lb. The starting position
is with the bell at arms’ length above the
chest. From here it is lowered until it
reaches the position shown, at the same time
inhale, deeply expanding and stretching the
rib box as much as possible. Exhale as the
weight is raised to the starting position.

For the best results perform the Pullover
while you are still breathless from the
effects of the Squat. It is an opportune
moment to increase the intake of oxygen
while the lungs still contain a plentiful
supply of blood. One set of each exercise
will be sufficient for the novice and two
sets of each should meet the requirement of
the advanced trainer.

Here you have a fully comprehensive,
productive programme designed to bring
about maximum progress in expansion and
reshaping of the chest walls. It is hard
work, but constructive.

Tom K
Posts: 183
Joined: Fri Jun 02, 2017 12:17 am

Re: Muscle Making by DON DORANS

Post by Tom K » Sat Jun 27, 2020 3:27 am

Build a Mighty Chest

Now start to pack on some muscle!


After enlarging the chest structure you can begin to build real muscle.

Famous physique star SPENCER CHURCHILL shows you how


What would you give for a chest
which possesses its fullest possible
complement of actual muscle?

A lot I bet! In fact, if this muscle could
be bought over a shop counter, you would
beg, borrow and steal in order to satisfy
your desires, But luckily—for the sake of a
peaceful society—it cannot be bought—
effort Is the price you must pay.

But it must be a special kind of effort...
it must be effort with a policy—directed into
channels which are productive, for only fools
work for nothing!

You know, I often feel that we body-
builders are very lucky, for whilst some of us
are better equipped by nature to become
outstanding physical specimens, nature did
intend all mankind to be powerful and
muscular. If you wanted to become a
singer you could not do so unless you had a
well above average voice. But you do not
have to own a better than average physique
to finally emerge from the training process a
husky hunk of manhood.

You must work

For whilst it is doubtful that nature
intended everyone to become an opera
star, she did provide us ‘all with the basis
for health and strength.
Of course you must work to. utilise this
potential, but then there is always a price to
pay for success. Remember, your price is
constructive effort!

I am about to prescribe a set of exercises
for you, but before you look at them and
read of them, please. bear in mind that
they will not work of their own accord.
The photographs themselves are mute
testimonials, for by training regularly, -
thousands of physical culturists have
developed chests that they can justifiably
be proud of, but then they did not merely
look and read . . . they looked—read—and
trained.

Don’t forget that last word, will you—
that’s the one that really counts!

As you know, the pectorals are the main
chest muscles. These are tremendously
powerful and impressive groups when
substantial work has been directed their way.
Without good pectoral development, a
physique appears flat and uninteresting.
The enhancing qualities of thick sweeping
pectorals are truly remarkable.

Now, although the above groups are the
prime contributors to chest bulk, don’t
neglect the subordinate areas such as the
serratus, lats, etc., for they all combine to
complete the inspiring picture. (To see
huge pectorals unsubstantiated by well
developed surrounding groups is not a
satisfying picture. No—let’s take care of the
lot and develop a super chest without a weak
point! Now for the work.

Imagebuild a mighty chest3 by Reg Park, on Flickr

1. Rebounding Pullover. Lie flat as
illustrated, centrally loaded bell held at arms
length above face, arms slightly out of lock.

From here you lower the weight quite
rapidly—but under perfect control—until it
touches the pad positioned to receive it,
whereupon you make a mighty effort and
P-U-L-L the weight back to the
commencing position, i.e., over the face.
No body arching, please.

When the weight hits the pad a slight
rebound will result—hence its name—you
are to make your greatest effort when this
occurs. A great movement for the general
chest musculature—also lats, in many cases!

Imagebuild a mighty chest4 by Reg Park, on Flickr

2. Bench Press. Back flat on bench, bar
is pressed straight up until arms lock, then
lowered to neck. Points to watch are—
lowering the bar into the neck! Keeping
the elbows back and taking a wide grip on
the bar. A great pectoral movement !

Imagebuild a mighty chest5 by Reg Park, on Flickr

3. Declined Bench Press. Take note of
the bench angle. Also note the ‘check’ over
which my legs drape to prevent me sliding
down the bench. This is very necessary for
this exercise. A piece of wood nailed across
an ordinary bench will serve.

The same principal rules apply here as
they do for the ordinary flat Bench Press.
Particularly the lowering of the bar into the
neck. You may find this exercise somewhat
difficult to perform at first but practice will
make you proficient. A remarkable exercise
for the lower pectorals.

Imagebuild a mighty chest6 by Reg Park, on Flickr

4. The Lateral Raise Lying. Lie flat
on bench, bells touching overhead, lower
them simultaneously until they reach the
position as shown. You will notice that my
arms are slightly out of lock . . . I consider
this to be advisable whenever movements of
a leverage nature are being performed .. ,
a likelihood of strain‘ is always present
when too rigid a style is adhered to.

I would suggest that you select two of the
above movements and include them in your
programme substituting the remaining two
in, say, three months time. Four sets of
from eight to ten repetitions should prove
to be most expedient.

As you probably know, the thorax features
greatly in matters of chest development, but
this has been dealt with separately in this
issue,

Now get cracking

I have not by any means suggested all the
good chest movements to you here... there
are many other productive exercises for the
chest which perforce I have not mentioned.
However, I have prescribed four wonderful
exercises which will bring about all the gains
in chest muscle you require providing that
you W -O-R-K upon them.

Remember—effort is the only medium for
success. You have the necessary physical
basis for good chest development—you now
have the necessary instruction—to make the
whole combination function to your satis-
faction you must W-O-R-K!

Tom K
Posts: 183
Joined: Fri Jun 02, 2017 12:17 am

Re: Muscle Making by DON DORANS

Post by Tom K » Sat Jun 27, 2020 5:24 am

Workout with Wally

He's 1953 Runner-up Mr Britain
'H&S' visits Wally Wright at Heanor


Imageworkout with wally1 by Reg Park, on Flickr

HAVE you got a bodybuilder’s garden ?
Wally, Wright of Heanor has one. Or
80 “his wife says. She points out-of the
dining room: window at the lawn (which
looks QK: to me) and smilingly bemoans
the small amount of time her husband puts
in with a spade and rake.
There ia one consolation, though. The
dining sideboard creaks beneath the
weight of a variety of silver cups and
trophies, proof of Wally’s diligence with a
barbell, if not with a mowing machine.

Imageworkout with wally2 by Reg Park, on Flickr

I think diligence is the right word. to
describe Wally’s training. He was demobbed
from the RAF in 1950 and it was in that
year he first took ta the weights. Since then
he-has trained with a singleness of p
that has raised him ta the front rank of
British bodybuilders, and this year put him
within touching distance of the Mr. Britain
title when he was runner-up to John Lees.

He first became interested in physical
culture when he was sixteen. He practised
Strandpulling and the handbalancing at
which he is now so proficient. In the RAF
he was a PTI and met many men who
trained with weights. Bodybuilding was
booming at the time (Reg Park had won
the Mr. Britain title in 1949 to set a new
high standard) and Wally soon came under
the influence.

Firm Friends
Having made the decision to start serious
work on weights Wally put himself in the
hands of Don Dorans. It was a wise move
which was to have far reaching effects, and
though Wally is now a famous physique
star he is still not too proud to take advice
from his old tutor. Indeed, Don is a
regular visitor to Heanor, for a strong
friendship has grown up between the
celebrated coach and his celebrated pupil.
(To see the well-known Dorans MG
flashing along the A6 road to the North is to
wonder if Stirling Moss hasn’t passed that
way !)

Wally struck his first blow in competition
when he won the 1952 Mr. East Midlands
title and took the NABBA divisional
physique title in the same year.

In 1953 he again held his East Midlands
title against all comers, was runner-up to
John Lees in the finals of both the Fleetwood
Mr. Superman and Mr. Southport contests
and runner-up to John again in the national
Mr. Britain finals at the London Palladium
last November. He also placed third in
class 3 of the 1953 amateur Mr. Universe
contest.

At the time of the Mr. Britain contest his
officially confirmed measures were : ht 5’ 6’,
wt 12 stone 2lb., neck 17”, chest 48”, upper
arm 17”, waist 284”, hips 37’, thigh 257,
calf 16”.

Wally’s pet lifts are the Squat and the
Bench Press. He holds the BAWLA
13 stone record on the Squat with 430lb.

He trains three nights a week with weights
for three hours a session, and three nights a
week he practises handbalancing with the
famous Condon team.

Tough physique

A noticeable feature of the Present-day
Wright physique is the added look of
toughness it now possesses. It is this
appearance of lithe, super-fitness that
enables him to carry his hefty measures at
a height of 5’ 6”.

Imageworkout with wally3 by Reg Park, on Flickr

Imageworkout with wally4 by Reg Park, on Flickr

Imageworkout with wally5 by Reg Park, on Flickr

Wally is an enthusiastic exponent of the
Decline Bench Press and is sure that this up
to now little-used exercise has been largely
responsible for his recent progress on the
upper body. He also uses the Don Dorans
Push Back (illustrated on page 13), a move-
ment which is still somewhat in the experi-
mental stage and on which Wally is doing
some useful ‘‘guinea pig’’ work.

At the present time he is using the
following schedule: Squat, 2 x 10 with
400lb.; 1 x 15 with 350lb. (both fun
Squats) ; Bench Press, 4 x 5 with 290Ib. -
Decline Bench Press, 4 x 8 with 2 1151h -
DBs; Push Back, 4 x 8 with 115Ib.’
Lateral Raise, 4 x 8 with 40lb. DBs; Dead
Lift, 3 x 10 with 280lb. ; inside thigh Curl,

4x 10 with 100 swingbell ; Triceps Stretch
4x10; Heel Raise.

The future

Wally trains in his own club and has a
lively crowd of members who obviously
benefit greatly from working with a star who
takes such an intelligent interest in the whys
and hows of bodybuilding.

What of the future? Well, the Mr.
Britain award is still waiting as a constant
spur to Wally’s ambition, and there is the
Mr. Universe contest as an added attraction.
Wally has taken a whirl at organising his
own shows too, and very successfully he has
managed it.

Altogether there is plenty to keep him
busy for the next few years. He is still only
twenty-three and the future looks very
bright indeed.

Imageworkout with wally6 by Reg Park, on Flickr

peter yates
Posts: 2659
Joined: Sun Oct 05, 2014 3:38 pm
Location: NEW YORK, USA

Re: Muscle Making by DON DORANS

Post by peter yates » Sat Jun 27, 2020 6:56 am

Tom, a very big thank you for taking the time to scan and share these articles with us. Sound advise that is as relevant, for the majority of trainees ,as it was when first written. Gold star mate. Love the curved pullover bench, was common at one time but rarely seen now.
Regards,Peter.
Peter Yates

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