Training Variations Based On The York Courses

by Jay Van Zandt

THE exercises in York courses No. 1 and No. 2 were designed by Bob Hoffman, leading authority on weight training, to be ideal fundamental body building routines. They are courses from which nearly all the champions have progressed to the ultimate heights in weight lifting and physique competition.

In more recent months, many body builders have called for a variety of courses for the advanced exerciser. Both Hoffman's "Advanced Methods of Weight Training" are the result, setting up specialized courses to answer every body builder's need.

In the past, however, many of the greatest strength athletes -- many of them now leading gymnasium instructors -- developed their own courses, each of them a variation of the fundamental exercises in York courses No. 1 and No. 2. After building a foundation with the time-proven Hoffman courses, many present-day weight trainers would do well to "go thou, and do likewise", always striving to follow an all-'round program for the entire body. Basing these personalized courses on Bob Hoffman's courses will assure the exerciser that he is dividing his program properly and giving each body part its due share of work.

An example of a program that could be set up from York courses No. 1 and No. 2 is as follows:

Exercise one: The narrow grip curl. This exercise can be performed on a barbell or swingbell. When using a barbell, the hands should grasp the bar no more than six inches apart, preferably closer. It is more difficult to curl in this position, so less weight must be used than in the regular curl.

Exercise two: French press, or triceps curl. Again a fairly close grip is used. To perform this exercise correctly, the elbows are held high and as stationary as possible as the weight is raised from the back of the neck to arms' length overhead. This exercise throws leverage against the triceps, requiring that much else weight be used than in regular presses behind neck.

Exercise three: The "Hack" squat, another leverage exercise, this time for legs. Names for its originator, the immortal George Hackenschmidt, this exercise - when done properly - is one of the most difficult leg exercises, although few men ever handle really heavy weights in the movement. The weight is held behind the back, tight against the bottom of the buttocks, while the heels are elevated on a high block. Maintaining an erect position, while keeping the bar against the buttocks, the exerciser performs repetition squats. Roy "Mr. America" Hilligenn is reported to have performed 12 repetitions with 325 pounds, but most men will find 15-20 with 100 pounds sufficient.

Exercise four: The bent-arm pullover. Much heavier weights can be used in this exercise than in the straight-arm variety, and the movement is excellent for the latissimus, pectorals and enlarging the rib box. Steve Stanko made a single bent arm pullover with 322 pounds on a 16-inch bench, pressing the weight with the same moderately narrow grip.

Exercise five: The bend-over, or "good morning" exercise. One of the best for the lower back, which also stretches the biceps of the legs, this exercise is performed by placing a moderately weighted barbell across the shoulders and behind forward from the hips with legs stiff.

Exercise six: Collar-to-collar supine press: This wide-grip press on bench was popularized by George Eifermann, who made 20 repetitions with 250 pounds in this style. His amazing pectoral development is an indication that this is one of the best chest exercises.

Exercise seven: Side press. Although included as a variation from the York courses as an exercise fro the obliques, this movement provides a good workout for the triceps and deltoids. Take a wide, comfortable stance and bend to the side while pressing the weight overhead, keeping the legs locked throughout. The non-lifting hand should not help in any way while side pressing. After the weight is overhead, straighten, lower the weight and repeat.

Exercise eight: Half squat. A great exercise for leg and body power, when practiced with a sufficiently heavy weight. Advanced men should handle 400-500 pounds in this exercise.

Exercise nine: Calf work on leg-press machine. This exercise is simply an inverted rise-on-toes, but seems to work the calves slightly differently and might jar those most stubborn muscles out of their rut.

Exercise ten: Jumping squats. A favorite of John Grimek, this exercise is performed like a regular full squat, except that the exerciser speeds up as he rises from the low position and leaps into the air at the completion. Excellent for the thighs, this vigorous movement also affects the calves.

Exercise eleven: The upright rowing movement with barbell is one of the best for arms, deltoids and trapezius. The weight is held at dead hang and raised to chin height or higher. Handspacing can be varied from narrow to wide.

These exercises should be followed in the usual progression, starting at eight repetitions and working up to 12 before adding more weight. The legs should have more repetitions, as high as 15-20.

The heavy and light system can also be used, doing 3-5 with a heavy weight and then dropping back in eight for 8-10 repetitions. If desired, and time permits, two sets of each movement could be practiced for 10 repetitions each set.

In addition, it would be well to practiced either the sit-up or leg-raise and some good dumbell exercises, such as the alternate press, lateral raise standing, and flying exercise on a bench.

A course such as this, based on the proven York coursed, will provide an all-'round workout, with good results for the entire body. Try it for variation.

PHOTO CAPTIONS

- Collar-to-collar supine press. One of the best exercises for the outer sections of the pectorials.

- Bent-arm pullover. A movement which will help develop the rib box, pectorals and latissimus.

- Exercises posed by Bill Downs, a six-foot 200-pound soldier stationed near York who trains at the York gym. Bill has an honest-togoodness 18-inch arm and one of the country's oustanding physiques. unfortunately, he is not photogenic and these pictures do not do him justice.

- Narrow grip curl. A swingbell can also be used in this advanced curling movement.

- French Press. Holding elbows high, this form of arm extension will affect the triceps strongly.

- Upright rowing motion. One of the best exercises for the trapezius and deltoids.

- Heavy half-squats. Packs power into the legs and lower back.

- Side press. An excellent exercise for the external obliques; also affects the arm and shoulder.

- The bend-over. For complete development of the vital lower back muscles.

- Calf exercise on leg press machine. Activates the stubborn calf muscles in a slightly "different" manner.

- Jumping squats. Puts spring and grace in the legs as well as adding to complete development.

- "Hack squats". Done properly, they are one of the best thigh developers.