Hail to the Dinosaurs!
Let me begin with a quick but important update. I have a new book out for you. It’s volume 4 in the Legacy of Iron series. You can find it right here:
http://brookskubik.com/legacy_of_iron4.html
Legacy of Iron 4 – York Goes to War! Is in stock and ready for immediate shipment. As you might expect, we’re flooded in orders from Legacy of Iron fans around the world, and we’re working at warp speed to get all orders filled ASAP double pronto.
Legacy of Iron 4 opens on a secluded beach in Hawaii early in the morning – on December 7, 1941 – the day the Japanese attacked Pearl Harbor.
If you’ve been following the Legacy of Iron series, as so many of you have, then you’ll see a number of loose threads that get tied together in volume 4 – and you’ll probably end up agreeing that it’s the most exciting and action-packed book in the series – and in it’s own way, perhaps the most surprising.
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In any case, as I mentioned – it’s here, it’s in stock, and it's ready to ship.
On the training front, I wanted to cover a question from Joseph Perkins, who asked about the York single and double progressive training systems – as in, what are they, and should they be used by beginners, intermediates or advanced men?
That’s a very good question – and here’s the answer, quoting Bob Hoffman’s own words.
1. The York Single Progressive System
“This method of training has served well for nearly a century. In using this system, the body builder usually begins with 6 repetitions of a weight which he can correctly handle, rest the next day, then increase the repetitions to 7, rest a day, then 8, rest a day, then 9, etc., until the desired number of repetitions is attained – 10 to 15 [depending upon] the particular exercise and your training desires.
When the maximum number of repetitions is reached, usually 12 to 15, add 5 pounds for upper body movements, 10 pounds for lower body movements, reduce the repetitions to 6, and start the single progressive system again. This type of training can be carried on for a considerable period.”
2. The York Double Progressive System
“This is an original York principle and differs from the single progressive in the fact that it requires twice as long to progress with it and gives the body more time to become accustomed to the added work asked of it, more time for the important internal changes in organic and glandular action, which in time will result in the acquisition of a great deal more strength, muscle, super health and physical ability.
Start with 6 movements as in the single progressive system, rest a day, then practice 6 movements again, rest a day, then 7, rest a day, 7 again, and continue in this manner until the desired maximum repetitions are attained, usually 12 to 15, add to the weight, reduce the counts to 6 and continue with the double progressive method.
3. Which System to Use?
“For those who are easy gainers, the Single Progressive System will at first suffice, and when it becomes harder to gain, the Double Progressive System can be employed.
The Double Progressive System will serve best for those who are weaker than usual to begin, who are long out of training, who have been ill, or who for any other reason are unable to gain as fast as demanded with the Single Progressive System.”
So there you have it – the York Single Progressive System and the York Double Progressive System, as detailed by Bob Hoffman! Both are excellent ways to train, and both will bring you excellent results.
As always, thanks for reading – and if you train today, make it a good one!
Yours in strength,
Brooks Kubik
P.S. Be sure to grab your copy of Legacy of Iron 4 – and if you don’t have the other books in the Legacy of Iron series, note that you can order all four of them at a special price – see the bottom of the information page for details:
http://brookskubik.com/legacy_of_iron4.html
