Subj: Bulk up like Charles Atlas with Dynamic Tension, (an expose on “The World’s Most Perfectly Developed Man.”)
Charles Atlas dominated physical culture for decades. Many give Mr. Atlas the credit for staring the American Muscle boom. That’s probably because millions of men around the world used Charlie’s training programs to build muscle and get fit.
I think it’s safe to say Charlie Atlas was the founding father of America’s muscle game (for reasons I will explain). He was a true fitness guru who helped two generations of skinny guys bulk up. (Everyone from The Greatest Generation and the Baby Boomers knows Charles Atlas.)
But before Sir Charles created a fitness empire he was a self-described ‘skinny weakling’ who got pushed around by others.
That all changed one fateful day…
Charles Atlas: The Early Days and Defining Moment
Charles Atlas weighed just 97 pounds as a young man. He was a bag of bones with a neck like a stack of dimes.
He explained many times in his writings and interviews how he was a scrawny, sickly child. And that he was picked on relentlessly by kids in the neighborhood. He would have stayed skinny too, if it wasn’t for a confrontation with a bully that changed his life forever.
The story goes like this:
Little Charlie was at the beach one day minding his own business, when a bully kicked sand in his face for no reason (other than to be a dick).
Young Charles just sat there and took it. He ate a mouthful sand because he was too scared to retaliate. He didn’t have the muscle to stand up for himself. The bully could have easily dragged him into the water and drowned him. Charles was helpless and couldn’t fight back.
From that point on he vowed to NEVER take crap like that again.
From Half-Man to He-Man
“Nobody picks on a strong man.”
-Charles Atlas
Human beings pick on those that appear weak. This is a fact of reality. I’ve seen it with my own eyes. Weaklings get pushed around and tested constantly. Big guys do not get messed with.
Charles made up his mind to never feel helpless again. From that day forward he became obsessed with getting big and strong. No one would ever treat him that way.
He began doing calisthenics and lifting weights at a local gym. He was a man on a mission determined to cultivate his personal power.
Over time he became bigger, stronger and more athletic. He grew to a formidable size standing 5’10” and weighed 190 pounds, meaning he was a big guy for that time.
His progress slowed after a while however. He began working harder and harder to keep making progress. His training sessions made him tired and fatigue began set in. He was worn out stuck.
Then one day while strolling through the Bronx zoo, he noticed how lions stretched their muscle. And that how when one muscle was stretched the other muscles would flex and bulge.
A lightbulb went off and Atlas began experimenting with his own body. He would contract muscles while stretching others.
He noticed that his muscles became more dense and defined while doing so. He continued to experiment with new ways to challenge his muscles using only his God given body. He also found it was possible to train every muscle of the body without any equipment – by using his own body for resistance.
He dubbed this training method Dynamic Tension and the rest is history.
What is Dynamic Tension?
Dynamic Tension is similar to isometrics, but with a slight distinction – Since Dynamic Tension requires muscle movement through its range of motion, it is not true isometric exercise.
Dynamic tension pits one muscle against another. For example, if you flex your bicep, your tricep stretches as a result. And when you flex your tricep your bicep stretches.
To illustrate how dynamic tension works, imagine you are performing a barbell curl. Imagine you’re holding a heavy barbell in your hands. Assume the position you would if you were actually hold it. Now curl the imaginary barbell up like normal in a very slow and controlled motion, as if you were fighting to move the barbell every inch. Flex your muscle as hard as you can the entire time. Flex it as hard at the top of the movement as well (the point of maximum contraction.)
Building mind-muscle connection is the key part of Dynamic Tension. It’s the only way it works. When you reach the top of the movement squeeze your bicep as hard as you can. Hold the contraction for a few seconds then slowly lower your arms, again, imagining you are lowering a massive loaded barbell.
Yes, this sounds crazy, but it does work. You can literally make your muscles larger just by thinking. (IYKYK)
Now, when you add resistance to the equation you get significant results.
Dynamic Tension Exercises
There are 100’s of Dynamic Tension exercises. Every exercises is bodyweight only for resistance. No weights to workout machines.
“My system uses no apparatus. The resistance of your own body is the best and safest apparatus.”
-Charles Atlas
Charlies workout took just 15 minutes to complete. The routine called for a daily 15-minute workout. Anyone and everyone has 15 minutes to train. He wanted this program to be accessible to everyone. And leave no excuses available to dodge a healthy training regimen.
The cool thing about dynamic tension is finding new ways to use your body to train your body. Atlas also mixed calisthenics into his routine. Bodyweight exercises should always be used in some capacity – Don’t neglect them!
“Hey Skinny, Your Ribs are Showing!”
Charles Atlas sold his training courses direct to consumer. Charlie placed his advertisements in comic books. The perfect spot for young men to find them. Young men who idolize superheroes with powerful physiques at that.
His ads told the story of how a frail weakling transformed into a dominate alpha male who beat up bullies and got all the girls.
The ad depicts a very skinny man getting pushed around by a big bully. The skinny kid buys Charles Atlas’s Bulking Course and turns into superman. After transforming in HeMan he kicks the bully’s ass and steals his girlfriend. The end.
It was a great story and it sold a shit-ton of courses, making Mr. Atlas a rich man. And deservedly so.
Altas showed men everywhere they were in control of their health and fitness. He built their confidence as well as their body. He showed them how to live a strong life.
More than Just a MeatHead
Charles Atlas believed in building the person up from the inside. He sprinkled words of wisdom and life advice into his training courses. He wanted people to live longer, happier, healthier lives. And to live them any way they saw fit as long as they had the energy and health to do so.
He was one of the first people to make guides about “how to live” and thus added momentum to the physical culture movement. You still see this today in the fitness community.
Charles Atlas was a well rounded health and fitness guru. His courses did more than get people fit. He showed people how to live with confidence.
Charles Atlas Training Courses
For those of you interested, here are a few examples of Charlie Atlas’ courses you can buy:
Charles Atlas: Power Isotonics – A collection of Charlie’s courses.
Ten Steps to a Better Body: An Introduction to Fitness, a full Charles Atlas program (like the ones you could order from comic book ads) that can be had for a collectors price.
The claim that you could gain 15 Pounds of muscle in 15 Minutes (a day of training) sounds a bit far fetched. But, if we’re talking about a skinny, untrained male it’s entirely possible if they get enough food.
What’s enough food? How about a gallon of milk a day, because that’s what Charles did. It’s likely the 15 pounds gained was partly fat but most people would gain enough quality mass they probably wouldn’t look fat, so they wouldn’t care.
Is it possible to build 15 pounds of muscle with Dynamic tension. You could, but it would take a while. Resistance is residence so if you train your muscles properly and do it constantly you will undoubtably get stronger and build muscle.
Anyone that drinks a gallon of milk a day will gain weight. The important thing is to add quality mass, which you will with proper training. However, Atlas’ claim about gaining weight and looking like he looks solely with dynamic tension is only part of the story. Atlas drank over a gallon of milk a day to add mass to his frame.
How to Find Your Motivation
“Step by Step and the thing is done.” – Charles Atlas
When you feel overwhelmed, break the problem down into bite size chunks.
Just focus on your next workout. Your next set and your next rep. A body is built one rep at a time. So do your best to make each rep better than the last. And don’t get ahead of yourself. Just take it day by day. Try to enjoy the process. The whole point of training is to enhance your quality of life.
Nutrition for Bulking up
To build your Herculean physique you need food to support new muscle growth. Atlas drank 5 quarts of milk per day in order to “build a new and perfect body of sound flesh and muscle.”
But not just any old milk, it had to be fresh and 100% pure – “It must be perfectly pure, of superior quality. If at all possible, secure the sweet milk direct from healthy cows or high grade pasteurized milk.”
Charlies knew what’s up.
Milk today is gross. It’s dead milk. Everything that’s naturally good about milk is killed during the pasteurization process. Ideally you have your own cow to milk but this is less than practical. Unless you’re Amish, or a farmer, or both.
The Birth of American Muscle and Charles Atlas Legacy
Anyone can build a body like Charles Atlas. There is no excuse not to, barring a physical deformity or ill health.
Charles Atlas has an upgraded dadbod. You can train less than 2.5 hours a week, eat pizza an d drink beer on the weekends and still look like him.
Honestly, you probably could build a body like Charles Atlas in a year if you’re a grown man.
If you’re still growing I recommend doing calisthenics and learning as much as you possibly can about nutrition.
I like Charlies Atlas because any man can have his build. He’s 5’10” 185 pounds. Not crazy cut but strong, and generally fit. Anyone with his body would look great in a t-shirt, jeans, a tailored suit or swim trunks.
You can have his build and still drink beer on the weekends.
Every man can look like Charles Atlas. He’s in great shape. Even in today’s world of muscle freaks, a Charles Atlas physique will put you in the top 1% of people in terms of health and aesthetics.
You don’t have to give up much to look like Charles Atlas year around. Any man over the age of 25 could look like him with 1 or 2 years of dedicated training and good nutrition. He’s a great template and his results can realistically be duplicated.
All you need is the desire to do it. And that my friend doesn’t come from a course. Your motivation for training can be anything you want. Whatever gets you going. The source of your motivation doesn’t matter. What matters is it lights a fire inside you.
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