Note: In this section of the book, Mr. Hoffman explains the York Courses and how to implement them, right from day one beginner stage.
THE RESULT OF SUPERIOR TRAINING METHODS
The man who has never trained with bar bells when once he launches upon a body-building program should be patient and proceed slowly.
He should select a weight in each exercise which can be comfortably handled for 5 repetitions. A little experimental work will determine the proper poundage.
Any normal man should be able to start with 50 pounds in the curl and 65 pounds in the two hands press. Some will be able to handle a great deal more; others may find these starting poundages to be too heavy. Be patient; there is plenty of time, and it is better to make haste slowly.
A number of these exercises in the first course [see previous post for charts] will bring into play some long unused muscles, and the first and second day after training you may experience some slight stiffness. But don't be concerned about this. It will wear away in a little while and you will never experience stiffness as you continue with the progressive system.
You'll find that your muscles quickly respond to training and in a week or two they will be accustomed to all of the movements. Continue to select the weight for the stated number of repetitions which can be handled correctly and steadily.
In the arm exercise press with moderate slowness without bending or twisting, without moving the legs or the trunk to assist in the movements. Perform each movement with the particular muscle group it is designed to develop. Lower the weights slowly, for almost as much benefit can be obtained from this phase of the movement as when the legs or arms are being extended with the resistance of the weight.
Should you be making your start on Monday, all the various exercises will be performed for 5 repetitions. It is wise to work every other day in the beginning, but as this every-other-day system occurs on Sunday every two weeks, many prefer to train a bit differently.
Men who are active in some other manner, even working around the house or some form of activity at their work will find three times a week sufficient. This can be Monday, Wednesday and Friday. Thus you have the weekend available to do as you like.
I prefer to exercise four times a week when I can find time, which is usually before the annual fall strength show held here in York when somehow I manage to take the time. This program about which I will write in this and the coming chapter consists of training Monday, Wednesday, Thursday and Saturday. The every-other-day system is 3.5 times per week. I find that three times weekly is hardly sufficient for a man who does nothing in a physical way besides his training. That's why I prefer four days.
But ambitious fellows who do not perform any physical work, or at least very light work in earning their livelihood, will train five days a week --
moderate with barbells on Monday
moderate with dumbbells Tuesday and Thursday
heavier with barbells Wednesday
rest Friday and Sunday, and
the limit day of training on Saturday
These various systems of training all bring good results. The method you are to follow is more easily determined by myself or my helpers here in York (helpers? the North Pole and Santa Bob?), every one of whom is a strength athlete of note. We ask for details, request that you fill out a statistical form telling us your starting measurements, weight, age, physical desires, general health, living habits, etc. Then we can more easily prescribe the training system which will bring you best results.
Qualified personal instruction and the following of a scientifically arranged and properly outlined system of training are often the difference between splendid success and miserable failure. When you train with the champs, train with us of the York team, you are sure that you are following the best methods. You have the advantage of personal, qualified instruction.
To explain our system simply we will assume that you are starting with the every-other-day system. Periods of intensive effort in which regular rest periods are interspersed are an important part of the York training methods. So after your first day of training in which you performed each movement 5 repetitions, you will rest the next day which is Tuesday.
Many young and ambitious strength and development seekers will feel that then can spend their day of rest at chinning, dipping on chairs, swimming or engaging in some other form of physical exercise. If the young man insists on playing baseball and similar games, or following other lines of physical activity such as swimming, wrestling or boxing, this should be done on the training day, either before or after the period of weight training. Nothing in a physical way should be done on the rest day except what is essential in the business of living.
After the day of rest, on Wednesday go through the identical program again, the same poundages and the identical number of repetitions.
Rest Thursday and then on Friday you are ready to go ahead. Use the same poundage but practice each movement six repetitions.
Rest Saturday and perform six movements (repetitions) again with each exercise on Sunday.
Rest Monday, and on Tuesday increase the rep counts to seven.
Rest Wednesday, practice the seven repetitions Thursday, rest Friday, eight repetitions Saturday, eight the following Monday, nine Wednesday, nine Friday, ten Sunday, ten Tuesday.
If you were sadly out of condition in the beginning, or particularly frail, it might be wise for you on the next training day to reduce the repetitions to five, as the weight is added to. But most men will have become so accustomed to training in these three weeks that their muscles are already in good condition. The muscles should have responded to training to the extent that all movements can be continued with a minimum of ten counts even with the increase of the poundage. There is little value in performing only five movements (repetitions), so it is hoped that you have responded to training to an extent which will permit you to go on with the system of training I offer.
Again I must repeat, don't go too fast. If you find that 10 repetitions are too much for you with the increased weight, be satisfied to take your time and drop back one or two repetitions, working up again with the double progressive system until 10 are reached.
A minimum of 10 repetitions is required to draw the blood to the working muscles when the most benefit accrues , so 10 should be the minimum of movements -- preferably 12 or even 15 -- except where the heavy and light system is employed -- the three or five times five as will be explained later.
In the York courses there is a warmup exercise and 10 other barbell movements designed to bring into play, with resulting physical benefit, all the major muscle groups of the body.
After these 10 movements there are seven dumbbell exercises. If you are in good condition and ambitious you will find it easy enough to perform these exercises as sort of a rest between the heavier barbell exercises or after you have completed the barbell movements.
See "The Most Effective Progression System for Beginners" and "Knowing When You Are Ready for an Intermediate Program" chapters of this book for another good intro (or return) "slow burn" progression method. Should get that up here soon.
But if you are not in good condition at the beginning of your training program, if you lack the endurance and energy, recuperative ability, until your internal and external strength is improved, until your vital power increases, if you seem too tired after practicing your barbell exercises you may find it more advantageous in your particular case to omit the seven dumbbell exercises and every third day practice with dumbbells only. On your dumbbell night, after you have progressed to Course No. 2, you should practice the dumbbell exercises of both Courses No. 1 and No. 2, for 14 exercises, mostly of a light nature, are not too many.
Men who use the five-day training system may perform only barbell exercises on Monday, Wednesday and Saturday, and dumbbell exercises only on Tuesday and Thursday, or they may practice a full course on the barbell days.
Each man must be his own trainer to a great extent.
He knows better than anyone else just how he feels.
It is not wise to train hard each training day; a man should work well within himself on some days and husband his nervous energy for the harder, more vigorous once-a-week limit day.
The exercises in York Course No. 2 are the direct opposite of those in Course No. 1. For instance, back hand curl instead of front curl, press behind neck instead of regular press, deep knee bend on toes instead of flat foot deep knee bend, stiff-legged dead lift instead of regular dead lift, etc.
So after about four weeks of training it is a good plan to make your start with Course No. 2. You should be ready at this stage of your training to use 10 repetitions in all exercises; 10 movements with each exercise in Course No. 1 Monday, 10 in each movement in Course No. 2 Wednesday, and continue your training alternating in this manner.
Don't be too concerned about the poundages you are handling. Rather, be certain that you complete each movement correctly with the muscles that were designed to perform that movement. By this I mean not using the back in the two arm curl, not jerking, not using the legs or bending back in the two arm press.
It is best to select a weight in each movement which leaves you comfortably tired at the end of each exercise; not exhausted. While it is true that you must put forth real effort, at least occasionally, you can't do this every night. If you find that 8 or 9 repetitions is your limit on a particular evening, don't force yourself to another count or two on your nerve. Better to stop at 8 or 9, building your vital power and reserve energy. The next training period you may have a little more energy and find 10 repetitions well within your limit; if not, it's better to reduce the weight a bit so that you can handle the weight for 10 movements. Don't increase the weight again until your find it possible to rather easily perform 12 repetitions; rather 15 if you wish to make a contest of the particular exercise.
One point of great importance to remember: to build real strength and development you must constantly strive to handle more and more weight. But don't try to go ahead faster than the muscles can properly perform the exercises.
After the second month you should include Course No. 3 in your training program. This is the hardest course of all. Remembering that you benefit in direct proportion to the effort you put forth, you will find that faithful following of the weight-lifting exercises in this course will bring the best results of all. Some of the most result-producing exercises in existence are included in this York Course No. 3.
It is the combination of the old tried and proven group exercises, with many of these new and original exercises of Course No. 3 and No. 4
which have resulted in the sensational examples of strength and development from York weight training.
Although you may never have the slightest thought or desire of demonstrating your strength by the lifting of weights you should practice these movements for the results they will bring you.
When you have added Course No. 3 to your training program you should practice these three courses on alternate training days: Course No. 1 Monday, for instance, Course No. 3 Wednesday, Course No. 2 Friday.
As you progress with your training, you will become bigger and stronger and want to try yourself out at times. I do not recommend that you do this until your muscles are well accustomed to the exercise. But few of us can wait that long; most will try their strength the first day they train with a barbell. But you will wish to measure your gains; your friends will wish to see what you can lift with your muscles and you will desire to show them. This will give you a lot of fun besides making it possible for you to measure the progress that you are making. It will add interest and variety to your training program.
I like the lifting of weights and do not exercise as much as I should. Others prefer to exercise and do not lift as much as they ought to. It is the judicious balancing of these four courses, these four groups of exercises, which brings the best results in the shortest period of time. I always train with these four courses just as I am urging you to do.
Next: Additional Successful Training Principles
Enjoy Your Lifting!
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