Yates 4 day split

[boxin23]

Anyone have a link on here to Dorian Yates 4 day split?

Thanks for the help....im not being completely lazy....i looked a bit and found a bunch of mixed info...haha.

Thanks again guys. Im trying to change things up a bit for a lean bulk.

[Turkish Juicer]

DAY BODYPARTS

1 Arms, calves, abs
2 Legs, abs
3 Off
4 Chest, shoulders
5 Back, calves, abs
6 Off
7 Off

Sets per bodypart per workout: 12-20; abs, calves: 3-9

Reps per set: 8-12 with advanced training techniques like forced reps, partials and drop sets to failures; abs, calves: 12-30

[boxin23]

DAY BODYPARTS

1 Arms, calves, abs
2 Legs, abs
3 Off
4 Chest, shoulders
5 Back, calves, abs
6 Off
7 Off

Sets per bodypart per workout: 12-20; abs, calves: 3-9

Reps per set: 8-12 with advanced training techniques like forced reps, partials and drop sets to failures; abs, calves: 12-30

In bold....did i read that right...12-20 sets per body part? Never heard of that. Can you clarify please.
Thanks

[Turkish Juicer]

It should have been total number of sets per training session, sorry about it.

[baseline_9]

This may help a little

http://forums.steroid.com/showthread...*#.T2eKDhHUPAF

[SportbikerKid]

My advice: Don't try to train like an IFBB pro unless you are an IFBB pro.

this split will most likely give you shit results

[boxin23]

This may help a little

http://forums.steroid.com/showthread...*#.T2eKDhHUPAF

Thanks there is good reading in that thread. Appreciate it.

[boxin23]

My advice: Don't try to train like an IFBB pro unless you are an IFBB pro.

this split will most likely give you shit results

I disagree 100%. I was a competitive boxer and powerlifter and am always open to learning more and understanding more.
Personally i like Ronnie Rowlands Slingshot stuff he wrote, but D.Y.'s routines can work on anyone that actually executes his methods....which aren't really just his...they have been around a long time.

My goal was to add/compliment/tweek what i am doing.

Not sure where your logic is coming from?

[falco21]

My advice: Don't try to train like an IFBB pro unless you are an IFBB pro.

this split will most likely give you shit results

Pretty sure I am not an IFBB pro and I did this routine and both my strength and size increased like never before. Not to mention, it was the most beneficial workout I have ever used.

My advice: OP, give it a shot. It is a GREAT workout and if done properly and safely, you will see some awesome gains.

[SportbikerKid]

I disagree 100%. I was a competitive boxer and powerlifter and am always open to learning more and understanding more.
Personally i like Ronnie Rowlands Slingshot stuff he wrote, but D.Y.'s routines can work on anyone that actually executes his methods....which aren't really just his...they have been around a long time.

My goal was to add/compliment/tweek what i am doing.

Not sure where your logic is coming from?

I am just strongly against anyone doing a routine that uses 1x per week frequency with the exception of extremely advanced bodybuilders (IFBB pros).

[baseline_9]

I am just strongly against anyone doing a routine that uses 1x per week frequency with the exception of extremely advanced bodybuilders (IFBB pros).

I have to agree with you to some extent.... Higher frequency is generally a better 'long term' way to go... People do not 'need' to blast a bodypart into absolute submission once a week and generally 2 movements per body part with 2-3 sets each will suffice if you are to increase the the frequency (to train each bodypart twice per week)

However I have to say that I have found success with short bursts of HIT (4-6 weeks) and it is not to be overlooked...

I have another Program in a separate thread that is a twice per week routine, based around a Power/Hypertrophy Split (inspires from reading Layne Norton material).


http://forums.steroid.com/showthread...y#.T2emIRHUPAE

[boxin23]

I have to agree with you to some extent.... Higher frequency is generally a better 'long term' way to go... People do not 'need' to blast a bodypart into absolute submission once a week and generally 2 movements per body part with 2-3 sets each will suffice if you are to increase the the frequency (to train each bodypart twice per week)

However I have to say that I have found success with short bursts of HIT (4-6 weeks) and it is not to be overlooked...

I have another Program in a separate thread that is a twice per week routine, based around a Power/Hypertrophy Split (inspires from reading Layne Norton material).


http://forums.steroid.com/showthread...y#.T2emIRHUPAE

Thanks a lot man for all this research info you posted up. There is so much in that read yet it seems pretty simple. I love that if I were to try this out I can incorporate a lot of my powerlifting routine into it. Im a basic 8-9 set pyramid type guy on lifts I want to improve my max on. And it works wonders for me. That being said i know a lot about how to improve my max, but not mass building.

Thanks a ton for the read man.

[falco21]

Good read right there baseline. I actually just started that workout tonight. Did heavy legs day.