York Barbell Bodybuilding Routines

York Barbell Bodybuilding Routines

THe York Barbell Company has been around for about 65 years and has provided many a young budding bodybuilder with their first barbell set.

I remember ordering mine and receiving it about 22 years ago.

You know the type with the plastic coated, plaster of paris filled discs.

Happy memories......

I used to have competitions in my bedroom with friends for who could put the most weight overhead. At the time we saw no reason why bench press should be involved. If you could put weight over your head then you were a man!

I also recall the 1960's style workout programs that I received with my York Barbell kit. Lot's of bodybuilder stood around a swimming pool. I could only dream about looking anything like them and follow the programs and hope to get huge!

Here are the York Barbell Programs

York Barbell Course No. 1

(The first of the famous York Barbell Courses designed by Bob Hoffman)

Curls 1 x 6
Overhead Press 1 x 6
Squats 1 x 8-12
Pullovers 1 x 6
Deadlifts 1 x 8-12
Bench Press 1 x 6
Side Bends 1 x 6
Jefferson Lift 1 x 8-12
Calf Raises 1 x 8-12
Shrugs 1 x 6

York Barbell Course No. 2

Reverse Curl 1 x 6
Overhead Press 1 x 6
Squats 1 x 8-12
Deadlift 1 x 8-12
Sit-Ups 1 x 8-12
Bent-Over Rows 1 x 6
Leg Press or Front Squats 1 x 8-12
Goose Step with Barbell (walking in place with barbell on shoulders) 1 x 8-12
Bench Press 1 x 6

York Barbell Course No. 3

One-Arm Jerk with Barbell 1 x 6
One-Arm Snatch with Barbell 1 x 8-12
Bench Press 1 x 6
Squats 1 x 8-12
Overhead Squats 1 x 8-12
High Pull (to belt) 1 x 6
Overhead Press 1 x 6
Two-Arm Snatch 1 x 8-12
Two-Arm Jerk 1 x 6
Cleans 1 x 6

Simplified Barbell Training - York Barbell Course No. 4

Curls 1 x 15
Overhead Press 1 x 15
Rows 1 x 15
Side Bends 1 x 15
Clean & Jerk 1 x 15
High Pulls 1 x 15
Overhead Squats 1 x 15
Snatches 1 x 15
Deadlift 1 x 15
Squats 1 x 15

Super Squats 20 rep routine

Super Squats 20 rep routine

Basics first.

The 20 reps squat routine is hands down about the most basic (yet effective) bodybuilding routine ever.

I am unsure of the exact origins of this bodybuilding routine
but I will explain the routine here.

Simply warm up with a light weight on the squat bar, until your body temperature has risen condsiderably and you have a forehead sweat. Now take a weight you would normally squat for 10 repetitions and do 20 reps instead, taking 3 deep breaths between squats.

This type of squatting is also called breathing squats, which is for the purpose of trying to expand the ribcage.

Now, that's all you need to do - 1 set of 20 reps!

Sounds simple, but is far from it. This is one of the toughest routines there is, because it really takes it out of you and pushes you to the limit.

So, once you've completed this set then take on 3 sets of 12 light weight pullovers. Which is for chest expansion purposes.

Simple add 5lb to the bar every workout.

Drink milk, eat and rest.....GROW!!

Bodybuilding Blog

Bodybuilding Blog

Bodybuilding takes on 2 distinct seperate categories in my mind.

Bodybuilding as a sport (Freakshow) and also Bodybuilding as means to develop the body to perform functional tasks and improve sports prowess.

This blog will address mainly the latter of the above but also touch on the Freakshow side of bodybuilding.

It is certain that a great body can be built using a hybrid method of traditional bodybuilding methods and also new athlete style workouts/training sessions.

I hope you enjoy.