Set System of Training

by Bob Hoffman, Olympic Coach

THE York courses, all of which have been prepared by the author of this article, were the first regular courses to contain the Set System of weight training. For the uninitiated, the set system merely means to repeat the same, or similar movement involving the same muscle groups, a number of times, that is, a number of series of the same movement. The object of this repetition is to make greater demands upon the particular muscle group being exercised. Repeating the same exercise with the set system provides a type and form of stimulation which can not be obtained in any other way. With continued use the muscles swell through becoming pumped up with blood. The cells, tissues and muscular fibres are well nourished and some of the increased size is retained so that more strength and muscle building results are obtained.

When you make demands upon the muscles, nature must come to their rescue. The blood is the supply system of your body as well as the waste removal system too. The blood brings the oxygen and the Glycogen, commonly called blood sugar, which when combined produces the strength and energy which makes it possible for you to do things. In several places in the York courses we say, "it is necessary to make demands upon the muscles, to bring the blood rushing to the aide of the working muscle, feed it and thus build it so that it is bigger and stronger." This quotation from page 12 of the Famous York courses. At another place we say, "You need at least 15 movements so that a larger than usual supply of blood will come rushing to the aid of the working muscles to supply them with the materials they need to continue the exercise and replace the broken down tissue. This is the way gains are made."

Some of the York courses were written more than twenty years ago, they contained all the tried and proven systems of training, as well as some entirely new principles which revolutionized barbell physical training. The Set System was offered in quite a variety of ways for its favorable strength and muscle building effects was early recognized by the author of this article. Yet there are some, who were barely out of the diaper stage at that time, who would have us believe that at some recent late date, they originated the set system.

York was the first to offer many principles of training which are now accepted as the best over the entire world. This best training system has been offered to the strength and development seeking public for more than twenty years. Our principles have been freely copied, but one thing they can't copy is what is in our minds. Qualified personal instruction has long been an important feature with the York courses. Pupils are able to obtain the information they need from the writer and from our great staff of experts here in York, such as John Grimek, Ray Van Cleef, Johnny Terpak, George Shandor and Steve Stanko. They have proven their knowledge in physical training by what they have done for themselves and by the honors they have won. No other organization can match this great knowledge and experience.

Contained in the original Four York Courses, in some cases in abbreviated form, as there are enough principles and instruction to fill a book instead of two booklets if enlarged upon, we offer all of the best of the present day training methods.

1. The York Set System.
2. The Heavy and Light System.
3. Irregular Training.
4. The Single Progressive System.
5. The Double Progressive System.
6. The Overload System.
7. Muscle Flushing.
8. The Upper and Lower Body Training System.
9. The 5 Day a Week Training System.
10. The Three Day a Week Training System.
11. The Thousand Exercises.
12. The Compound System.
13. Limited Programs.
14. Specialization.
15. Other Schemes of Progression.

In the newest York or Bob Hoffman course, which is now advertised in this magazine, we have enlarged on these training principles, gone into greater detail, offered 24 separate training schedules which can be followed either singly or with other courses contained in the new book of courses we are offering, have offered special courses designed to develop any part of the body in which you wish to specialize. But all of the information the average body builder needs to guide him from the beginning, perhaps weak and in ill health, or at least an undeveloped stage to a strong, super healthy, beautifully developed, athletic individual, an advanced barbell man, is contained in the four York courses exactly as they have been offered to the strength and health seeking public for more than twenty years. The new course is for the man who wishes to be a physique star, a contest winner, have the most possible strength and muscle, the finest possible physique.

We must remember that many of the greats in the world of strength and development trained only with the York courses exactly as they have been offered for more than two decades. It has been our plan in compiling this new book of courses to make it easier for you to obtain your physical desires. This new course is the most complete treatise on advanced weight training ever offered. It is far ahead of any competition. never before has so much instruction, so many courses, so many good exercises, so many training secrets, so many methods of specialization and of advanced training been offered in a single volume.

In this latest and most complete training course, we are offering definite routines of exercising, exact training schedules, methods of specialization which have been used by the great champions of strength and development, Grimek Stanko, Bacon, Eiferman, Delinger, Hilligenn, Farbotnik, Reeves, and many others who live in York or came here to train before attaining their greatest successes. Most of the leading strength champions were asked to offer their favorite training schedules, their idea of a "Mr. America" course, of an arm developing course, of a leg developing course etc. So you have not only the author's vast experience in this course, but the ideas, of many of the greats in the strength world.

In the original Four York Courses, we offered the York Heavy and Light System, a copyrighted system of training which is and has always been, exclusively York. Although it was primarily designed to use on the heavy day of training many men employed this method of set training with sensational results. Howard Eastman, winner of two annual Strength and Health Self Improvement contests, which accounted for a gain of 44 pounds in body weight used the York Heavy and Light System almost exclusively. Milcho Silianoff, another self improvement contest winner, also used the Heavy and Light System exclusively. Thousands of other men succeed well with this system. It works on the principle that it is necessary to handle maximum poundages to make maximum gains. 10 to 15 movements can not be made with the heaviest weights, yet it is necessary to practice the same movement at least 15 reps to bring the blood to the help of the working muscle. So the Heavy and Light system was born. With this method you utilize the heaviest weight you can use 7 or 8 repetitions in each exercise. When you complete this number you immediately remove 5 to 10 pounds of the weight, perhaps 5 to 10% depending upon the exercise and perform 7 or 8 additional movements with the same exercise. Thus you have performed your fifteen movements with limit poundages, making heavy demands, you obtain maximum results.

To succeed in an outstanding manner you must handle the heaviest possible weights at times, at least on the limit day of training each week. The recognition of this fact caused the 3 x 5 or the 5 x 5 training system to be included in the York courses. With this method you take the most weight you can use for five repetitions. Sometimes you perform 5, rest a moment, 5 more, rest another moment and 5 more with the same weight. Some men increase the weight with each set or series of movements.

With extremely heavy weights the members of our team have often used the 5-4-3-2-1-5 system. Increasing the weights with each series, then dropping back and performing 5 more with less weight. With very heavy weights, the 5 times 3 system is often used. Although some benefit can be obtained with single attempts with a heavy lift or a heavy exercise, superior results can be obtained with repetitions, and particularly when the weights are very heavy, with sets. This method keeps the blood in the working muscles longer, thus nourishing and building the exercising muscle.

We have long recommended that with the heaviest possible weights 5 x 3 be used, with not quite such heavy weights with 3 x 5, or 5 x 5. With still less weight 3 x 10 or even if you are specializing on but one exercise such as an arm developing movement, as many as 5 x 10 be used. To build great strength and muscle, if the weight is not heavy enough to limit the repetitions to 3 or 5, perform sets of 7 or 8 as in the Heavy and Light System. To reduce bodyweight or to build endurance, or muscular separation or definition, higher repetitions are in order, such as sets of 15. But it is not possible to practice a full course of 12 exercises with sets of 8, 10 or 15, depending upon your physical desires, so too often some part of the body is neglected.

We have already offered in previous issues two of the newly arranged courses. To show you what we have done here are the first half of four of the courses in this new, complete weight training treatise.

The second half of the courses are arranged in the same manner. So that you can follow half of the course, repeating each exercise no less than three times, you can follow similar movements in several courses. With the four courses we have offered you can practice four kinds of curling, four kinds of pressing, four kinds of back exercises, four kinds of side exercises, four kinds of pull overs and four kinds of deep knee bends. Such a course would consist of 24 movements and you can be sure that you would get exceptional results. In the new course there are 288 regular exercises and with other suggested movements, 500 in all. Endless variety, endless interest, unlimited benefit to be obtained from the practice of these well planned, scientifically arranged courses. your success will be assured if you follow the courses as outlined.

Another good form of set training to use is the compound system. This is particularly good to employ when the time is limited. In training with the compound method you select three or four movements and perform them in succession. These are usually somewhat similar movements, which could be the curls or presses, or dead lifts or pullovers. I employ the first three exercises of the Simplified System in this book of courses: two hands curl, press back of neck, upright rowing motion. The advantage of the compound system, which is outlined in all the York courses, is to keep working the muscles you want to develop or activate. By so doing you keep the blood in the same group of muscles longer and receive the benefit longer without too much fatigue.

We have briefly offered you the forms of set training which have long placed York in the front of weight training systems. If you want a complete treatise well planned and containing full training information and exact routines, you will need the latest course by the author. This new book on advanced weight training is the best in instruction. If you employ it as advocated great success is sure to be yours.