Zenos
January 21st, 2014, 10:29 PM
To many people these days couldn't give a poop about training principles and get no where fast,so I am sharing with you two of the basic York training principles:
The York Single and Double Progressive Training Systems by Brooks Kubik
The York Single and Double Progressive Training Systems
Hail to the Dinosaurs!On the training front, I wanted to cover a question from Joseph Perkins, who asked about the York single and double progressive training systems – as in, what are they, and should they be used by beginners, intermediates or advanced men?That’s a very good question – and here’s the answer, quoting Bob Hoffman’s own words.1. The York Single Progressive System“This method of training has served well for nearly a century. 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 is attained – 10 to 15 [depending upon] the particular exercise and your training desires. 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.”2. The York Double Progressive System“This is an original York principle and differs from the single progressive in the fact that it requires 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 in the single progressive system, rest a day, then practice 6 movements again, rest a day, then 7, rest a day, 7 again, and 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.3. Which System to Use?“For those who are easy gainers, the Single Progressive System will at first suffice, and when it becomes harder to gain, the Double Progressive System 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 demanded with the Single Progressive System.”So there you have it – the York Single Progressive System and the York Double Progressive System, as detailed by Bob Hoffman! Both are excellent ways to train, and both will bring you excellent results.As always, thanks for reading – and if you train today, make it a good one!Yours in strength,Brooks Kubik
The York Single and Double Progressive Training Systems by Brooks Kubik
The York Single and Double Progressive Training Systems
Hail to the Dinosaurs!On the training front, I wanted to cover a question from Joseph Perkins, who asked about the York single and double progressive training systems – as in, what are they, and should they be used by beginners, intermediates or advanced men?That’s a very good question – and here’s the answer, quoting Bob Hoffman’s own words.1. The York Single Progressive System“This method of training has served well for nearly a century. 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 is attained – 10 to 15 [depending upon] the particular exercise and your training desires. 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.”2. The York Double Progressive System“This is an original York principle and differs from the single progressive in the fact that it requires 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 in the single progressive system, rest a day, then practice 6 movements again, rest a day, then 7, rest a day, 7 again, and 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.3. Which System to Use?“For those who are easy gainers, the Single Progressive System will at first suffice, and when it becomes harder to gain, the Double Progressive System 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 demanded with the Single Progressive System.”So there you have it – the York Single Progressive System and the York Double Progressive System, as detailed by Bob Hoffman! Both are excellent ways to train, and both will bring you excellent results.As always, thanks for reading – and if you train today, make it a good one!Yours in strength,Brooks Kubik