1932). Hayes continued to hone his techniques until he turned himself into the first of the 135-pound monsters of the iron game. (Paschall, 1954, p. 16)
Without going to extremes, we are still going to apply the basic principles developed by Hayes, the principles that have helped the average get big and strong for more than fifty years (Howell, 1988). Considering that J. K. Hayes, more than any other person, inspired and promoted "the great deep knee craze" (Raider, 1938, p. 10), he is worthy of becoming more familiar with the man described as "a real unrecognized genius of our sport" (Smith, 1988, p. 2) and "a truly great man" (Jackson, 1988).
Joseph Curtis Hayes was a vibrant personality whose legacy includes numerous training programs and diets that are still the most effective for building size and strength. Although years of training with a barbell has already given J.K. Haise a mass of 81 kg with a height of 174 cm [J.K. Haise's height data range from 174 cm (Raider, 1956) to 180 cm (Drummond, 1934a). Hayes had a theory that the height of a strong man can change with weight (Hyes, 1940a). The scatter of data on his height supports this theory, as Hayes weighed 81 kg when his height was listed as 174 cm, and 111 kg when he was supposed to be 180 cm!], he was not satisfied with his development and experienced heavy squats with high reps and forced breathing. As a result, he gained thirteen kilograms within a month - it was so amazing that no one believed him (Reider, 1956). Recounting his initial progress, Hise later wrote, "It was like a bolt from the blue," and the honest Mark Berry did not publish Hise's account of his success until witnesses confirmed its veracity (Hyes, 1940, p. 14).
By personal example, Joseph Curtis Hayes recorded the highest effectiveness of the formula: heavy breathing squats + healthy food + milk + rest = an incredible increase in muscle volume and strength. And given that Hayes trained outdoors using racks made from twigs driven into a barn wall (Teegarden, 1988), he also proved that the simplest equipment, when used correctly, even in the roughest conditions, can produce amazing results. Hayes warned anyone who wanted to follow his example that this program would "make all their clothes useless" (Berry, 1932, p. 17).
"Brother Hayes" (as Mark Berry called him) stubbornly developed mass and strength programs based on heavy breath squats, extremely heavy breath shrugs (see Howell, 1967, 1986), and heavy straight-leg deadlifts from plinths (see Ells, 1940, and Reider, 1956), and in this sense its importance "can hardly be overestimated" (Rorke, 1988, p. 1). Highlighting Hise's contribution, Iron Game historian and scholar Charles A. Smith said that, more than any other, J. C. Hayes "deserves to be called the 'Father of American Strength Training'" (Smith, 1988, p. 2).
J.K. Hise's desire to lift weights rivaled his appetite, and he was a renowned eater. The following description - from a report on the 1934 National Weightlifting Championships - gives an idea of ​​how much Hayes could eat, how much to lift, and why he is considered an interesting person: weeks before he set out on Sunday the 20th, baggage as best he could, to Pittsburgh, where he was removed from the train by the railroad police and put in a cell for one day and one night; from there he took a freight train to Philadelphia and took a couple of days off before arriving in the big city [Brooklyn, New York]. One should have seen this giant eating when he landed in Philadelphia and, after two half-starved days, sat down at the table around midnight and ate stubbornly for more than two hours, having swallowed more than a gallon (3.78 liters) of coffee, a lot of water and countless amounts of solid food ”(Drummond, 1934, p. 42).
Coincidentally, J.K. Hayes finished third, and the great John Grimek didn't finish them at all despite being considered "by far the strongest in the competition" (Drummond, 1934, p. 43)
Alternating between heavy breathing squats and heavy meals, J.K. Hise brought his weight to more than 135 kg, although he looked most impressive at a weight of 119 kg (Howell, 1988). So he got big, but did he get strong too? Yes. Some experts may argue with the opinion of the British expert W. A. ​​Pullum that the deadlift is “the main criterion for human strength” (Willoughby, 1970, p. 51), but it is certainly no worse than any other single criterion, and in fact in In 1935, J.K. Hayes pulled 315 kg (Hyes, 1941). Such a result would be considered excellent even thirty years later, at the first ("official") National Powerlifting Championship. Based on the achievements of J.K. Hayes, the heavy breathing squat is becoming a proven tool (Howell, 1978) and the exercise is attracting the interest of other innovators.
The next big step in the history of the squat was based on a study by Roger Eills, begun in the 1930s, which emphasized the importance of correct breathing technique rather than the weight used (Paschall, 1954). In fact, Ells's students—often exercising with a barbell that was less than their own weight, and diligently using forced breathing between reps—used "breathing squats" to achieve the same mass gains, at least initially, as they did on heavy squat programs, even if no increase in strength was observed (Raider, 1956, p. 20) [Sometimes it has been noted that bodyweight squats on the shoulders are accompanied by an increase in strength. For example, Hayes managed to convince three of his famous students from Sacramento (Lewis Parker, Bob Manfrey and John Hechtioan) to try these “weaklings” squats, although they despised squats with any weights, except for the maximum. As a result, not only the volume of their chests increased, but also the maximum weight in squats (Hyes, 1940).]. The explanation for the effectiveness of light breathing squats has usually been based on two theses. They singled out the main component in the equation - deep breathing - and they left the forces for growth without bringing the legs to complete fatigue (Ells, 1940). Like Mark Berry before him, Roger Ells explained that the best path to upper body growth is mass and "the path to mass gain is through chest specialization...and the path to chest specialization is through leg specialization... to specialize in legs, the only way is to specialize in BREATH SQUATS!” (Ells, 1940, p. 5). By this time, the order was clearly established: breathe, squat, grow.
In between the examples set by Milo Steinborn and J.K. Hise, the squat became the main exercise, and even after Mark Berry and Roger Ells left the Iron Game, there were new squat advocates. Two of them deserve special mention: Piri Reider and John McCallum.
Piri Reider, founder of Iron Man magazine and its editor and publisher for fifty years, "after twelve years of no results in all other programs", gained four and a half kilograms in the first month of squats and almost forty-five in the next year or so (Reider, 1964, p. 24). Peary's success, like that of many others, began with reading Haise's program, corresponding with him, and then following his advice (Reider, 1938). In two years of doing squats, Peary went from a 180 cm, 58 kg man, by his own admission "a skinny, weak creature who did not have the strength to stay on a permanent job for more than a month," into a champion, and this, as Peary noted, was not an isolated case (Reider, 1956, p. 18). Combining the best features of previous programs, Peary advocated the following basics for the program: twenty repetitions with the maximum possible weight, and three deep breaths between repetitions (Reider, 1964).
For a while, Peary was the only squat fighter. Another major publisher, Bob Hoffman, denounced the exercise as harmful (Reider, 1955). Hoffman later reconsidered his position and made his journals available for benefit discussions. squats.
John McCallum, like Pirie Rader, began squatting as a 180-cm 63-kilogram youth with inconspicuous muscles, and he built over forty-five kilograms of muscle on the "worst skeleton possible" in less than three years (McCallum, 1963, p.48). To keep up the tradition of one success story inspiring another, John McCallum started squatting after reading back issues of Iron Man, which suggested twenty-rep squats as "a great growth stimulant." As a result, "John learned to squat, squat, squat" (Raider, 1967, p. 14). This progress made John a proponent of squatting, and from the mid-1960s he wrote the "Keys to Progress" series of articles in Bob Hoffman's then-York Barbell magazine Strength and Health.
The extremely popular and highly acclaimed articles combined unusual writing talent with a keen knowledge of the Iron Game. They were destined to become classics, and anyone who has read at least a few of them cannot but agree with the simple truth - heavy squats work wonders. Those who grew up reading about how John turned his daughter's skinny buddy, Marvin, into an athlete, and following John's lectures on training to his friend Ollie, who was always there, always had the opportunity to have fun, and besides, читатели были впечатлены ценностью тяжелых – по-настоящему тяжелых – squats. Recall what Mark Berry and Roger Ells said about squats. Listen to John McCallum.
“The volume of the upper body is determined by the circumference of the chest, and the circumference of the chest is determined by the size of the chest. ... The surest and fastest way to enlarge the chest is a combination of deep breathing and hard work for the legs. Hard leg work and deep breathing will make your dreams come true”