I don't want to hear the opinions of anyone who's unfamiliar with it. Nothing personal it's just that you're a dyel tourist and you shouldn't be posting on my lifting board.
>you're a dyel because you don't know about my gay pornography
Black person i've been lifting for 20 years i don't frickin need to watch sweaty homosexuals fisting their anus until butter comes out
Because he's one of the faces high intensity training. If you've done any type of research into your hobby at all you would have inevitably read about Dorian at some point.
No I don't have nautilus chain machines nor an englishman screaming into my ears.
I do my best to emulate his effort, and I do similar exercises on back day.
Dorian had some crazy ass lats.
Ive tried it. The workout program itself isnt doable for like 90% of natties, but the techniques he teaches for training intensity is very good and is very fun for accessory exercises.
Dont ever, ever try to emulate the intensity and going-to-failure stuff on your main barbell compound lifts week in and week out or you're just asking for trouble. But on shit like db rows and leg presses/hamstring curl stuff its great. Machines and cables is ideal for the going to failure
Copying Dorian Yates rep for rep isn't doable for 99% of roiders. That's why he's the goat of all time. I imagine I can still use his split though, just scaled to my level.
No I don't have nautilus chain machines nor an englishman screaming into my ears.
I do my best to emulate his effort, and I do similar exercises on back day.
Dorian had some crazy ass lats.
EZ bar pullovers on a decline bench are doing the trick for me. My problem is lack of cables for lateral raises and lack of machines for the rear delts. I have been getting pretty sick beginner delt progression though with an ohp > powell raise > lateral raise combo. >
WHY WOULD I NEED TO KNOW A BODYBUILDER TO LIFT FREE WEIGHTS
Yes it doesnt work because the resistance let's up when they retract. In the case of the lateral raise it would end up exactly the same as a dumbell lateral raise, hardest at the top and effortless at the bottom.
I love it. Been during it to gain mass for my sport since I don't want to spend a lot of time bodybuilding. 3x a week 30-45 minutes. Took his program and changed it a bit to fit what exercise I like and what my gym has.
I try but I only have a bench in my home.
I need to improvise/pick similar, with the bar and dumbels for some exersises.
I try to follow his routine, with as high intensity as I can, though.
Monday back - rear delts
Tuesday triceps, shoulders traps
Wednesday rest
Thursday chest biceps
Friday legs
Weekend rest
I base my workouts off of a mixture of his regiment and my dad’s who was a bodybuilder and football player in the 80’s and taught me how to lift in highschool. The focus on the decompression in your lifts that Dorian stresses is huge, especially if you are in a plateau.
Essentially this: >one or two muscle groups a day i.e. chest and biceps one day, back and rear delts another, legs and so on >cardio on days you don’t lift or hours after you lift on day that you do. >focus on slow control and squeezing of the muscle on the decompression i.e. the movement of the bar going to your chest during bench press, you squatting your ass down during squats, the movement of you extending your arms after a row, etc. The thought here being muscle actually tears and rebuilds much more on the decompression than the actual lift itself >3-4 exercises for each muscle group, 3-4 sets in each exercise. First set is a warmup, second set is heavier warmup, 3rd set is a weight you can rep maybe 8 times until failure, 4th set is a weight you can rep 4-6 times until complete failure. >a huge emphasis on a spotter and going until complete failure on your last sets of each exercise. Even if you can’t lift the weight all the way, still focus on the decompression. >know your body and take rest days accordingly
Anyway OP, just focusing on the decompression and absolute failure on the last sets will bust you out of a plateau and make you grow, if you are unsure of the rest of his program. I believe Dorian based his HIT philosophies off of Mike Mentzer, but had more conventional ideas on nutrition than Mike.
i don't know what the frick that means butthole maybe be less cryptic
Not OP here, but blood and guts is Dorian Yates work out routine you stupid nerd
No I haven't tried it. Sorry
I don't want to hear the opinions of anyone who's unfamiliar with it. Nothing personal it's just that you're a dyel tourist and you shouldn't be posting on my lifting board.
>you're a dyel because you don't know about my gay pornography
Black person i've been lifting for 20 years i don't frickin need to watch sweaty homosexuals fisting their anus until butter comes out
Lifting for 20 years and doesn't know who Dorian Yates is, post body
WHY WOULD I NEED TO KNOW A BODYBUILDER TO LIFT FREE WEIGHTS
Because he's one of the faces high intensity training. If you've done any type of research into your hobby at all you would have inevitably read about Dorian at some point.
>20 years
>not knowing who Dorian is or BnG
Dude come on. I lift for 1,5 years seriously and even I know about him.
Please go back
No I don't have nautilus chain machines nor an englishman screaming into my ears.
I do my best to emulate his effort, and I do similar exercises on back day.
Dorian had some crazy ass lats.
Ive tried it. The workout program itself isnt doable for like 90% of natties, but the techniques he teaches for training intensity is very good and is very fun for accessory exercises.
Dont ever, ever try to emulate the intensity and going-to-failure stuff on your main barbell compound lifts week in and week out or you're just asking for trouble. But on shit like db rows and leg presses/hamstring curl stuff its great. Machines and cables is ideal for the going to failure
Copying Dorian Yates rep for rep isn't doable for 99% of roiders. That's why he's the goat of all time. I imagine I can still use his split though, just scaled to my level.
EZ bar pullovers on a decline bench are doing the trick for me. My problem is lack of cables for lateral raises and lack of machines for the rear delts. I have been getting pretty sick beginner delt progression though with an ohp > powell raise > lateral raise combo.
>
Run along now. Bye bye little guy.
Have you tried resistance bands to simulate resistance curve of a cable machine? I haven't done this myself but it seems like it would work in theory
Yes it doesnt work because the resistance let's up when they retract. In the case of the lateral raise it would end up exactly the same as a dumbell lateral raise, hardest at the top and effortless at the bottom.
LET'S GET NASTY
ONE MORE FOR THE MASS
I love it. Been during it to gain mass for my sport since I don't want to spend a lot of time bodybuilding. 3x a week 30-45 minutes. Took his program and changed it a bit to fit what exercise I like and what my gym has.
BUSINESS AS USUAL
I try but I only have a bench in my home.
I need to improvise/pick similar, with the bar and dumbels for some exersises.
I try to follow his routine, with as high intensity as I can, though.
Monday back - rear delts
Tuesday triceps, shoulders traps
Wednesday rest
Thursday chest biceps
Friday legs
Weekend rest
I base my workouts off of a mixture of his regiment and my dad’s who was a bodybuilder and football player in the 80’s and taught me how to lift in highschool. The focus on the decompression in your lifts that Dorian stresses is huge, especially if you are in a plateau.
Essentially this:
>one or two muscle groups a day i.e. chest and biceps one day, back and rear delts another, legs and so on
>cardio on days you don’t lift or hours after you lift on day that you do.
>focus on slow control and squeezing of the muscle on the decompression i.e. the movement of the bar going to your chest during bench press, you squatting your ass down during squats, the movement of you extending your arms after a row, etc. The thought here being muscle actually tears and rebuilds much more on the decompression than the actual lift itself
>3-4 exercises for each muscle group, 3-4 sets in each exercise. First set is a warmup, second set is heavier warmup, 3rd set is a weight you can rep maybe 8 times until failure, 4th set is a weight you can rep 4-6 times until complete failure.
>a huge emphasis on a spotter and going until complete failure on your last sets of each exercise. Even if you can’t lift the weight all the way, still focus on the decompression.
>know your body and take rest days accordingly
Anyway OP, just focusing on the decompression and absolute failure on the last sets will bust you out of a plateau and make you grow, if you are unsure of the rest of his program. I believe Dorian based his HIT philosophies off of Mike Mentzer, but had more conventional ideas on nutrition than Mike.