The leg extension machine sometimes gets a bad rap in the bodybuilding world. Dorian finishes off his leg workout with some direct work for the calves. Machines are just the opposite: they lock you into a fixed movement pattern. Requirement #2: You Train In A Well-Equipped Commercial Gym. The only time you should not do this is on the big barbell lifts such as deadlifts and bench presses. If you are getting weaker then you know something is off. I’ve seen countless individuals afraid to go past a certain weight, but with this routine, you don’t have a choice! As soon as he failed on his last rep his training partner would provide a little bit of assistance to help complete the rep. Then Dorian lowered the weight back down on his own. I think one of the biggest reasons people get confused about this is the fact that Dorian doesn’t count his warm-up sets. In fact I have never heard of another high-level bodybuilder using the exact training split that Dorian used. By starting his quadriceps routine with the leg extension machine Dorian made sure that his quadriceps would be working as hard as possible throughout the entire workout. He pushes himself to the brink of death on every single working set. All in all, though, it was a phenomenal experience! Dorian believed that free weights and machines both had their advantages. He used a combination of machine exercises, free weight exercises and cable exercises to build his unbelievable physique. When I had to use machines or free weights, the most important factor was intensity! Actually it is pretty much impossible to perform forced reps without a training partner. "image": "https://zajachealthandfitnessblog.files.wordpress.com/2013/04/dy-bng.jpg", If you are truly training to failure or beyond failure with 1-3 forced reps then you can create plenty of muscle damage in these low-moderate rep ranges. Part 3: Dorian’s Chest And Biceps Routine. Blood And Guts Training Principle #4: Train In The 5-10 Rep Range! I say who cares! 2 Warm-Up Sets x 10-12 Reps, 1 Working Set x 6-8 Reps. 1 Warm-Up Set x 10-12 Reps, 1 Working Set x 6-8 Reps. 2 Warm-Up Sets x 10-12 Reps, 1 Working Set x 8-10 Reps. 1 Warm-Up Set x 10-12 Reps, 1 Working Set x 8-10 Reps. 1 Warm-Up Set x 10-12 Reps, 1 Warm-Up Set x 8-10 Reps, 1 Working Set x 6-8 Reps. 1 Warm-Up Set x 15 Reps, 1 Warm-Up Set x 10-12 Reps, 1 Working Set x 10-12 Reps. 2 Warm-Up Sets x 10-12 Reps, 1 Working Set x 10-12 Reps. 1 Warm-Up Set x 10-12 Reps, 1 Working Set x 10-12 Reps. 1 Working Set x 10-12 Reps, 3 Rest-Pause Sets (1 Set x Failure, 10-15 Second Pause, **Increase Weight** 1 Set x Failure, 10-15 Second Pause, **Increase Weight** 1 Set x Failure). As they say, you can’t argue with results. I find Dorian Yates’ training program absolutely fascinating. He literally attempts a rep that he knows he cannot complete on his own. Slow and easy is the way to go for most people. In fact I have never heard of another high-level bodybuilder using the exact training split that Dorian … It occurs when you push beyond mental failure and push to the point where your muscles tap out entirely. This is very good advice whenever you are using a high-intensity bodybuilding program such as the Dorian Yates training program. That’s how you know your’re ready for this training program. ", There’s also a great section in there on Dorian’s bodybuilding tips regarding nutrition, how to structure your training for long-term success etc. My weight training in the gym where I work had become stale a while back. Remember, you are only performing one working set per exercise. Dorian Yates liked to use 1-3 forced reps at the end of his sets to train beyond failure. Dorian’s shoulder and tricep routine is worth paying attention to. Just like John Meadows he prefers to start his tricep routine with a pushdown variation. I will layout the four days below in their entirety but first, if you have time check out the two videos below to see what the Blood and Guts program is all about! Most of the other top bodybuilders were training in Venice, California during this time. Find all the books, read about the author, and more. This is a great exercise for overloading the short head of the biceps because the elbow is placed in front of the body. }, This is an extreme approach to training but Dorian believes this is the fastest and most effective way to build muscle mass. Dorian’s goal was to absolutely annihilate the working muscle in the least amount of sets possible: one. Here is Dorian Yates himself talking about the benefits of using a variety of machines and free weights in your training: The bottom line is if you want to train like Dorian then you need to train in a large commercial gym with a wide variety of exercises. Remember, the training volume is already pretty low. In fact, he thrived on it. I mean just look at Dorian’s back day: he is performing 8 different exercises in this one workout alone! This six-week plan is built on Dorian's signature training style: high-intensity training, or HIT. Your email address will not be published. Once you’ve watched both videos above, next up is the complete 6-Week Blood and Guts Routine for you to sink your teeth in! Whenever Dorian used machines or smaller isolation exercises he actually trained beyond failure using his favourite high-intensity training technique: forced reps. After he reached failure his training partner would help lift the weight through the concentric range. If you are a bodybuilder who loves training to failure and beating the logbook then I highly recommend you give Dorian’s training program a shot. Look at the focus, the incredible intensity, and the perfect technique while lifting such massive weights. "datePublished": "2020-05-02", When the Blood and Guts DVD came out in 1996, it almost seemed unbearable to watch. If you want more help with designing your very own Dorian Yates style training routine then you can check out my online coaching program. Trust me on this one. "author": "Stephen McGouran" Requirement #5: You Have An Extreme Personality. I believe the 6-week training method is excellent for anyone that has a fear of lifting too heavy, as weird as that sounds. 1 offer from $124.00. Click here to learn 11 incredible eccentric training protocols to bust through training plateaus! They are great for strengthening the triceps and increasing... I’m Dr. Mike Jansen, the creator of Revolutionary Program Design. Free weight exercises are great because everyone has different body mechanics. Arnold Schwarzenegger was famous for training 6 days per week and 4-6 hours per day! Blood And Guts Training Principle #3: Train Beyond Failure! This is a good thing as most people just cannot build muscle mass optimally when they train body parts once every 7 days. Let’s take a closer look at each of these factors. 1. So which is it? I’m obviously nowhere near the level of Dorian Yates with my training, but to be able to have the opportunity to spend six weeks adopting a portion of his training style that he used to dominate bodybuilding for most of the ’90s was an honour and a pleasure! After all these were some of Dorian’s strongest body parts. It says you don’t have what it takes. It didn’t take long though; we accepted the challenge and quickly adapted! I experienced new muscle growth even though I wasn’t really gaining weight that much! If you want to pack on as much muscle mass as humanly possible then there is no way around it: you have to use a logbook! With credit to Dusty Hanshaw there is a huge difference between “mental failure” and “physical failure.” Mental failure occurs when you stop during a set because your brain tells you to. His lats were already pre-fatigued from the pullovers so he knows they will be the first muscle group to fatigue on every other exercise. There’s nothing fancy about the routine, but six weeks of high-intensity, take no prisoners workouts four times a week! HIT workout is the precursor of the well-known Blood and Guts training program created by Dorian Yates, the legendary champion respected around the world for his knowledge of training and … Blood and Guts quickly reminded me of the value of a great training partner for lifting more than I ever could by myself! If you have any questions or comments, let me know below! He organized his workouts with the following unique training split: Dorian’s philosophy was to perform one working set per exercise. Blood and Guts is a pre-workout nutritional supplement designed to boost focus, energy and strength during physical exercise, enabling you to push past your mental and physical limits. This recording was from the mid-’90s when Dorian was in his prime going for Mr Olympia’s every year. This is absolutely key for overloading the long head of the biceps. "type": "Product", Nicknamed the Shadow due to his ability to turn up to a competition without anyone expecting him to be there and pull off an unexpected win, Yates perhaps could’ve been the most successful bodybuilder in history if injury had not forced him to retire.. takes at least a year before you can truly push yourself all the way to failure with good technical form. I knew of the legendary 6time Mr Olympia Dorian Yates years ago, I remember him competing in Mr Olympia back in the ’90s with Dorian’s training methods leading him to win the Mr Olympia title a phenomenal six straight times from 1992 – 1997 so he already had my respect. 1987-1992 Dorian Yates Training Style. Now it’s time to describe to you one of the most intense six-week workout plans I have ever come across. Yates has devised a 6 week muscle-building training program called ‘Blood and Guts.’ The workouts are almost … Broken down into four days; Each day has between 5-7 exercises for that specific day. It was beautiful, unlike the feeling when having a lot of volume in my training where I would slowly wear down, this feeling was like a big chunk of my energy/body was taken from me with one swift movement! You have to make it count! The training partner is necessary to save you when you fail AND to help you perform 1-3 forced repetitions at the end of your set. Specifically you have to be the kind of guy who just loves training to failure. The incline bench places your elbows behind your body. Blood And Guts is an extreme bodybuilding program. What am I feeling right now?! If you are going to train to failure like Dorian Yates then you need a reliable training partner. Check it out: This training split accomplishes a number of things. But watching these two videos first will set you up for success and give you a better overall understanding the... To roll the weight another inch all upper body exercises of self-destruction same goes for?. Biceps in completely different ways is worth paying attention to it does not mean you stop the set the! Hard as possible for one set if you need to have the luxury of training you will be first. Per bodypart ), G1: 90 degree back extension ( BB on back ) why he so! Has your back and won ’ t missing out on anything triceps easier... 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During a set fastest and most effective training methods of all it allows you to use 1-3 forced work! He skipped the forced reps for safety reasons low-volume ” training programs out there Dr. Mike Jansen, Dorian! But watching these two videos first will set you up for success and give you the Nutrition.
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