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Old 03-24-2013, 06:18 PM
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Default Dorian Yates' Training Routine

Dorian Yates, the six time Mr. Olympia is known by his incredible development as well as his high intensity workouts. One of his trademarks during his career as a pro bodybuilder was his size. He stepped onstage with a weight of over 250 pounds - it was something no other bodybuilder has done before. Or like Dorian says - bodybuilding is about creating the best physique one can create.

Dorian's workout routine was heavily influenced the methods and theories of Arthur Jones and Mike Mentzer - it is low in both volume and frequency - a complete opposite from what other bodybuilders were doing at that time. But his shape testifies that brief and intense training can produce amazing results.

The frequency of training

Muscle growth happens only during rest, after the muscle has been stimulated trough intense stress (weightlifting workout). The theory is that one should train when his muscles are fully recovered from the previous workout. This recovery time depends on many factors like genetics, rest, nutrition, the usage of anabolic drugs etc. Dorian's recommendation is that a person should train the same muscle group every six to seven days.

What exercises should you use?

Compound big movements like squats, deadlifts, chins, bench presses and rows are the ones that stimulate muscle growth. The human body is not created to work in isolation. However, this doesn't mean that isolation exercises have no place in the workout routine.

Volume VS Intensity

Many bodybuilders believe that increasing volume is the fastest way to increase muscle mass. If this was true, there would be no need to lift heavy or to lift to failure to build muscle. You could do 50 or 100 sets with very light weight and still build muscle. Unfortunately this is nit the case - muscles need intense stress followed by adequate recovery to grow.

Dorian Yates workout routine in his competition days:

Dorian Yates used a four day split:

Day 1 Shoulders & Triceps & Abs
Day 2 Back and rear Delts
Day 3 Off
Day 4 Chest , Biceps and Abs
Day 5 Off
Day 6 Quads, Hams and Calves
Day 7 Off

SHOULDERS
Smith machine presses 1x 12, 1x 12, 1x 8-10
Seated laterals 1x 10, 1x 6-8
One-arm cable laterals 1x 8-10

TRAPS
Dumbbell shrugs 1x 12

TRICEPS
Triceps pushdowns 1x 12, 1x 10, 1x 6-8
Lying EZ- bar extensions 1x 12
One-arm pushdowns 1x 8-10

ABS
Forward crunches 3x 20-25
Reverse crunches 3x 12-15

BACK
Hammer Strength pulldowns 1x 12, 1x 10, 1x 6-8 alternated each workout with
Nautilus pullovers 1x 12, 1x 10, 1x 6-8
Barbell rows 1x 10, 1x 6-8
Hammer Strength rows 1x 8-10
Cable rows 1x 6-8

REAR DELTS
Rear-delt Hammer Strength 1x 6-8
Bent-over dumbbell raise 1x 6-8
hyperextensions 1x 6-8
Deadlifts 1x 8, 1x 6

CHEST
Incline barbell press 1x 12, 1x 10, 1x 6-8
Hammer Strength seated 1x 10, 1x 6-8
Incline dumbbell flyes 1x 10, 1x 6-8

BICEPS
Incline dumbbell curls 1x 10, 1x 6-8
EZ bar curls 1x 10, 1x 6-8
Nautilus curls 1x 6-8

ABS
Forward crunches 3x 20-25
Reverse crunches 3x 12-15


QUADS
Leg extensions 1x 15, 1x 12, 1x 10-12
Leg press 1x 12, 1x 12, 1x 10-12
Hack squats 1x 12, 1x 8-10

HAMS
Lying leg curls 1x 8-10, 1x 8-10
Single leg curls 1x 8-10

CALVES
Standing calf raise 1x 10-12, 1x 10-12,
Seated calf raise 1x 10-12
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Old 03-24-2013, 06:29 PM
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Quote:
Originally Posted by 3up3down View Post
I saw this on bodybuilding.com. First 2 sets are warmups and then one set to failure.

I personally couldn't see myself growing from just one working set per body part but clearly it has worked for him with amazing results.
Yes the first sets are warm ups but if you watch Dorians videos you will see that his "warm up" sets are more like working sets - very heavy!!
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Old 03-24-2013, 08:14 PM
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No squat-deadlift-bench press? How can that be?
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Old 03-25-2013, 12:00 PM
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Originally Posted by Eurovisionas View Post
No squat-deadlift-bench press? How can that be?
Dorian found what worked best for him you also have to look at the training system, it is one set all out you would find it very difficult doing negative squats and deadlifts.
I very rarely squat or deadlift, I do hack squats and leg presses which work well for me.
I can grow well without squats but I will put deadlifts in my routine if I feel they are needed.
Everyone is different, what works for one may not work for someone else
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Last edited by Cornish_Celt; 03-25-2013 at 12:05 PM.
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Old 05-02-2014, 01:18 AM
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tht reminds me of what mike menzer did back in the 80,s.. to where he basically did 1 set to failure for each muscle group...
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