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Dinosaur Training: The York Single and Double Progressive Training Systems

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Estimated between Thu. This simplified system, with improvements in posture and breathing, is still an effective way of acquiring bulk. However the letters that have come to me recently are from men who have been through all this, and who want considerably more than such a simple program will give them. They want to get shape as well as bulk, powerful enough to breeze through their strenuous hours of toil.

I have another letter from a 14 year-old schoolboy which goes directly to the heart of this problem. Perhaps we grown-ups cannot see the woods for the trees. This lad has hit upon the essential quality a workingman needs in his exercise program… something to re-charge his battery that will raise his energy-quotient. What is the key exercise that we have found for this purpose? Unquestionably the squat. So we will build our workout program around this basic growing, energy building exercise. But there are other requirements as well; the dye-in-the-wool color-fast barbell bug wants to get in shape, size and some definition to his muscles too.

Therefore we must add shaping exercises.

The workout period must not be too long; and it must not be too frequent. Perhaps you are one of the men who will find so simple a thing as cutting down your workouts from thrice a week to twice a week the solution to your problem. Our old friend Joe Hise once told us that he found three workouts in two weeks quite sufficient.

Tag: Shoulders and The Bosco System of Progressive Physical Training

This, however, is the extreme other end of the picture, and Joe was more interested in building bulk and power than in shape and fitness. We have the feeling that frequency of workouts may depend upon age. We used to like 4 or 5 exercise periods a week, but we found as we grew older that three-a-week, then two a week suited us best in order to leave us with sufficient energy for other things. Some of the top-level muscle boys have told us that they feel all out of shape if they miss even two days between workouts.

I think this largely a mental quirk; nobody could get out of shape in two days of idleness surely. Most of my readers want practical advice, not theory.

Since I fall into the classification of a working-stiff myself I am going to be extremely generous with all you other slaves and share with you my personal program. I have watched an energetic youngsters go through all the exercises in 30 minutes. You will see this course provides some one arm specialisation and some elements of the set system and the heavy and light method. The regular two-hand curl standing done eight to ten reps is immediately followed with the shaping specialisation biceps and triceps movement of the seated swing-bar curl which is done 15 repetitions.

The incline bench press is followed by a triceps specialisation movements.

And the final touch — to leave the arms well wound-up, the Bosco reverse Zottman circle curl with light dumbbells, that leaves the blood in the arms as you shuffle wearily to the shower. No matter how much we talk down about big arms — I guess we all would like to have them. Those of you who own the various Bosco Books will recognise all these exercise, but for the benefit of those who came in late, we will detail the method of performance because this is very important. Let us go down the list, one at a time:.

This is sort of a warm up, yet it is a very strenuous exercise.

Dorian Yates Training : NERVOUS SYSTEM Weightlifting

It is one which loosens and stimulates all the muscles of the back and leg and shoulders. You stand over a light bar I use lbs. Now holding the bar in place well back of your head , you go steadily down into the complete deep-squat position and then arise to erect posture again with the weight still overhead. I do this more easily by rising on my toes as I go down. Another help is to put a two inch board under the heels, or to wear high-heeled leather shoes. I do about 8 reps usually and by the time I am finished I am warmed up.

Pete George and Dave Sheppard both use this exercise to warm up. It is a dandy. You will be surprised to find how vigorously the lower back muscles work to keep you in balance. The present-day performance is a little different however, in that instead of standing erect you bend slightly forward to throw more weight on the biceps at the end of the movement.