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The York Barbell Course Part 4

Here is the final installment of the four York Barbell Courses designed by Bob Hoffman.

The York courses were the standard for the majority of up and coming weight trainers back in the day.

Follow the course for 12 weeks before moving on.

Barbell Curls
Overhead Presses
Upright Rowing
Standing Barbell Side Bend
Barbell Clean and Press
High Pulls (Clean or Snatch Grip)
Overhead Squats
Power Snatches
Barbell Bent-Over Row
Deadlift
Squats

Notes: Perform one set of 10-15 reps for each exercise. Workout 2-3 times per week. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water.

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The Power Builder Workout

What you’ll read below is one of the best power and muscle-building routines ever created.

This is old-school, down-and-dirty training at it’s best. Many of the all-time greats used this routine in some way, shape or form.

If you want muscle, this routine will give it to you. If you want power then get ready, because getting strong and powerful is the specialty of this workout.

The differences between training for power and training for physique is in the number of repetitions, the amount of weight used and the number of sets one performs.

This workout program combines both. The high reps for mass building and the heavy weight for power. Follow this routine and not only will get very powerful, you’ll get pretty big as well.

The Power Builder Workout

Workout A
Breathing Squats 1 x 20
Bench Press 5 x 5
Bent Over Rows 5 x 5

Workout B
Breathing Deadlifts 1 x 20
Overhead Press 5 x 5
Pulldowns or Curls 5 x 5

Notes: Alternate the two workouts lifting 3x per week. If three days is too much, lower it down to two days per week. Always use the heaviest weight that you can possible handle. For the breathing squats and deadlifts, perform 10 reps normally, and then pump out 10 more taking 3-5 deep breaths between reps. Add weight to the bar whenever possible, get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

The York Barbell Course Part 3

Here is the third of the four York Barbell Courses designed by Bob Hoffman.

The York courses were the standard for the majority of up and coming weight trainers back in the day.

Follow the course for 12 weeks and then move on to Course No. 4

Enjoy!

York Barbell Course No. 3

One Arm Repetition Jerk with Barbell 1 x 6
One Arm Snatch with Barbell 1 x 6
Two Arm Press 1 x 6
Squats 1 x 8-12
One Hand Overhead Squats 1 x 8-12
High Pull (to belt height) 1 x 8-12
Press Behind Neck 1 x 6
Two Arm Dead-Hang Snatch 1 x 8-12
Two Hand Jerk 1 x 6
Two Hand Dead-Hang Clean 1 x 8-12

Notes: Workout 2-3 times per week. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water.

The Vintage Workout

The sculpted look.

Most guys, especially the younger ones, crave this. For many it’s the reason they started lifting in the first place. The greek statue body is one women love and men desire to have.

All of us have some vain part of our psyche that want to impress the opposite sex and one way to do that is by developing a rock hard, muscular body.

This routine will do that, as well as build strength, make you healthier and increase your abilities in whatever activity you choose. Of course, it takes patience and hard work. If you’re expecting big muscles in six weeks, you need to check out of planet Earth and join an new reality somewhere else.

It’s called the vintage workout because the exercises in this routine are time-tested and proven to get results.

Only persistent, dedicated hard work will build a muscular body. You must have the right mental attitude when working out and drive yourself hard through dedication and some real rough training. Nothing else will produce results – nothing.

This routine is the foundation for building a sculpted, muscular body. The dedication to build that body has to come from you.

The Vintage Workout

Squats
Bench Press
Overhead Press
Chins or Pulldowns
Calf Raises
Ab Work

Notes: Train consistently 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Ultimate Workout Program Added to Members Area

The Ultimate Workout Program  is now available in a digital version in the Premium Members area of the site.

I originally put this out in DVD format and now I’m giving it to all premium members of the Workout Routines site.

You will hear me reveal the BIG MUSCLE BUILDING strategies I’ve used and continue to use over and over and over again with my clients— to help them create bodies they only dreamed about at first.

After years of researching the old-time strongmen and bodybuilders, I learned their ways, techniques and secrets for building rock hard muscle and almost super human strength.

That’s how the Ultimate Workout Program was born. Now I’m sharing with you the techniques that work, the ones you need to know, and by becoming a premium member, you can watch and listen to it over and over again, whenever you want!

If you haven’t already became a VIP member, join today. We are adding new content weekly, including audio, video, and private coaching sessions.

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