6 Muscle Building Tips

From the YORK Advanced Methods of Weight Training

Muscle Building Tips - York Advanced Methods of Weight Training by Bob Hoffman - Table of Contents

How To Use The York Bar Bell Courses

21. While each York course differs to some extent from others, all are designed so that all the major muscle groups of the body receive a fair share of work.

Regardless of your bodybuilding goals, you should always practice at least one of the well planned, scientifically arranged York weight training courses before going on to any type of specialization.

After you have followed any complete York course for about a year, preferably one of the barbell courses, you can proceed as you desire with the assurance that satisfactory muscle building gains are sure to result.

Muscle Building Tips #22. Moderate days of training. There should always be some moderate days of weight training. Days on which the muscles are given a nice, comfortable, stimulating workout, a workout which tones the muscles and prepares them for the harder training days to come. The moderate exercises develop the muscles from different angles; stretch them, keeping the body loose, flexible and athletic.

23. Perform the exercises correctly. Each exercise is designed to developsome particular muscle or group of muscles. If you do not perform these exercises correctly, instead of being a good exercise for that part of the body for which it is intended, it will be a poor exercise for several parts of body.

For instance, if you are performing the two hands curl, and you "cheat," the back and shoulders will be brought into action and the weights swung to the upper chest. On most training days perform all exercises correctly, steadily, while exerting maximum force and return to the starting position with comparative slowness. Only on the limit day of training is some "cheating" permitted.

Muscle Building Tips - The Amount of Weight to Use

24. It is difficult to tell any man just how much weight to use for weight training exercises.Each trainee varies so much in size, strength, quality of muscle, muscular leverage, ambition, willingness to work and endurance, that every man must be his own trainer to a degree, for only he knows how he feels, only he knows what he wants and how much he can do.

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The man using this weightlifting course should have trained enough to know what weights he can handle correctly and for how many repetitions.

One must select only enough weight in the first movements to make possible the satisfactory conclusion of the program. You should select the amount of weight which you can correctly handle for the scheduled number of repetitions and still complete your weight training program.

Muscle Building Tips #25. The Breathing squat is very popular in most weight training circles (Site Owner's Note: Sadly, this isn't true anymore and the breathing squat is rarely used. This is a shame because it's one of the best muscle building programs around and I've written about it numerous times in my weightlifting articles and in my newsletter, Mass Building Tips).

The vigorous use of the larges and strongest muscles of the body, those of the legs and hips, demand a great deal of nutrition. The heart and lung action is greatly amplified when they are placed in vigorous use. When this exertion is felt, breathing is greatly increased, but it is a physiological fact that additional oxygen must be absorbed only as the demand is created.

Therefore breathing squats which schedule five deep breaths between movements are of little benefit in the beginning. I recommend single breaths until the need is created, then 2, 3 of 5 as required. A good plan with a very heavy weight is to take one breath the first bend, two the second, three the third, four the fourth, five the fifth and then continue with this number.

26. Constantly strive to handle more and more weight. Progression is the onlyway to succeed in building your body and adding pounds of muscle mass. We do not stand still in this life; we go either forward or back. And your success will be governed by your ability to go forward to improve. You must constantly strive to overcome greater resistance, for only by making increasing demands with the necessary rest days intervening, can you attain your physical desires.