Muscle Building Programs From the YORK Advanced Methods of Weight Training1. The Single Progressive System. 2. The Double Progressive System. 3. The Three Days a Week Weight Training System. 4. The Five Days a Week Weight Training System. Of these advanced muscle building techniques, all but the single progressive, the three day a week and the limited program were originally and exclusively Bob Hoffman weight training principles. They have all been contained in the original York courses which have been offered to the strength and development seeking public for more than a score of years. We have lead in all phases of Body Building, others have followed. Muscle Building Programs: The Single Progressive System This method of training has served well for nearly a century. It is based on the principle that it is nature's way to meet demands made upon the body, to train one day, rest the next. In using this system the body builder usually begins with 6 repetitions of a weight which he can correctly handle, rest the next day, then increase the repetitions to 7, rest a day, then 8, rest a day, then 9, etc. until the desired number of repetitions are attained, 10 to 15 as the particular exercise and your training desires will decree. When the maximum number of repetitions is reached, usually 12 to 15 add 5 pounds for upper body movements, 10 pounds for lower body movements, reduce the repetitions to 6, and start the single progressive system again. This type of training can be carried on for a considerable period. Muscle Building Programs: The Double Progressive System (Continued Below)
This is an original York principle and differs from the single progressive in the fact that it required twice as long to progress with it and gives the body more time to become accustomed to the added work asked of it, more time for the important internal changes in organic and glandular action, which in time will result in the acquisition of a great deal more strength, muscle, super health and physical ability. Start with 6 movements as with the single progressive, rest a day, then practice 6 repetitions again, rest a day, then 7, rest a day, 7 again, continue in this manner until the desired maximum repetitions are attained, usually 12 to 15, add to the weight, reduce the counts to 6 and continue with the double progressive method. For those who are easy gainers, the Single Progressive System will at first suffice and when it becomes harder to gain, the double progressive can be employed. The double progressive system will serve best for those who are weaker than usual to begin, who are long out of training, who have been ill, or who for any other reason are unable to gain as fast as is demanded with the Single Progressive System. Muscle Building Programs: The Three Days A Week Weight Training System
With the three day a week training system, Monday, Wednesday and Friday are the usual training days. This system leaves the week end free to spend with one's family, or to enjoy other activities. It has always been my opinion that three days a week are not enough of training for the ambitious body builder or weight lifter who leads an otherwise sedentary life. If a man works quite hard with his muscles, I would recommend a somewhat different three day training method. One limit day to build strength, for handling heavy weights for a few repetitions under the Heavy and Light System or other form of York Set System. There should be another good training day, working up to at least 12 repetitions, and an easy or tinkering day of training. A man who works hard physically must be careful that he does not make too much demand upon his nerve, he must train without straining, yet gains are made only when demands are made upon the muscles, so he must make demands. We are outlining a method of training which will bring excellent results without too much effort on the part of the trainee. When you make satisfactory gains with one of our suggested muscle building programs that is a good method to continue. If you don't gain as you desire, change your system, perhaps moderate your efforts for a time, remembering that fewer movements and heavier weights are not tiresome, not as nerve force consuming as working up to higher repetitions. Heavier work builds a surplus of strength, nerve force and energy. Some men prefer to train 3 ½ times per week, or every other day. The only objection to this method is that training comes on a different day each week, on Sunday every two weeks.
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