The Original Dorian Yates Training Regimen

[Turkish Juicer]

Hello everyone,

As you may have also realized, several members in this forum have been asking about Dorian's HIT training regimen and were provided with conflicting responses, including my response.

Well, good news is I found the original 63 min. ''Blood and Guts'' video on youtube that will shed light to the way he trained, in detail.

I hope this could be helpful, enjoy.

http://www.youtube.com/watch?v=Hm51oFn-u2g

[abbot138]

Very cool. Thanks for posting this. Should be very helpful to many members who are looking for a good no nonsense training routine to ad size and strength.

[Turkish Juicer]

Thank you.

[Schmidty]

iv never watched this before. awsome video! he streches a lot more then i would have thought.

[stpete]

Seen it several times and i still laugh when i watch him press 425 on BB Incline. He was the man.

[Turkish Juicer]

Have you guys realized how little he rests in between the sets and different exercises?

Such little rest time was obviously a key to explaining how one could get so muscular and strong by working each body part for only 2 sets and once a week IMO.

[DeadlyD]

Another great post Turkish!

[abbot138]

Have you guys realized how little he rests in between the sets and different exercises?

Such little rest time was obviously a key to explaining how one could get so muscular and strong by working each body part for only 2 sets and once a week IMO.

Yup, and have you ever tried doing the same? Damn near impossible, lol. Guy was a total freak. Thats one thing I am sure to mention to anyone who says that he or other bbers dont go "that heavy", or "i can do that much" is one I hear a lot. My repsonse is "yes, but your form sucks and you took a 5 minute break between your sets."

[t-gunz]

Have you guys realized how little he rests in between the sets and different exercises?

Such little rest time was obviously a key to explaining how one could get so muscular and strong by working each body part for only 2 sets and once a week IMO.

how do u get muscular from this? and only working each body part for 2 sets once per week.

i know marcus says the same with the intensity. love to hear your view

im confused. can u clear this up for me mate?

[Turkish Juicer]

how do u get muscular from this? and only working each body part for 2 sets once per week.

i know marcus says the same with the intensity. love to hear your view

im confused. can u clear this up for me mate?

Yes, I will gladly clear this up for you.

I am basically on the same page as Marcus is concerning the notion of intensity, BTW.

My interpretation of intensity in weightlifting is exactly what Dorian practices in this video: Correct form, isolation of the muscle, minimum rest in between sets and exercises, and training until -sometimes beyond- failure. When followed, the amount of intensity that the targeted muscle groups have to be subjected becomes immense, not giving the subjected muscle fibers a chance but being forced to grow.

This is exactly how HIT is superior to high volume training that includes a significant amount of more sets and even overall weight that is lifted by the end of the workout; however, high volume training requires not only more resting time in between sets and exercises but also requires one to stay in the gym for a much longer period of time, which again takes of the intensity off of the muscle. In other words, HIT allows you to put the maximum amount of stress on the targeted muscles in the shortest period of time possible, hence allowing a significantly more effective process of hypertrophy for the muscle.

I have not only tried HIT on myself for the first time last year and achieved incredible results, I have also encouraged a few mates and a training partner to do the same. I am sure you would like to hear about the results: we have all overcame our plateaus, not to mention none of us were on gear at that time.

BTW, we all worked targeted muscle groups only once a week and by employing a training regimen that consists of hitting the muscle with the greatest possible level of intensity in the shortest possible amount of time. I cannot wait to restart this phase before summer.

[marcus300]

how do u get muscular from this? and only working each body part for 2 sets once per week.

i know marcus says the same with the intensity. love to hear your view

im confused. can u clear this up for me mate?

We have talked about this type of training indepth before T-gunz

Recruit as many fibers as possible using dropsets to failure, forced, negs and create as much damage as possible in the shortest amount time. Once per weeks will be fine because implementing this type of training your muscle hurts and need alittile bit more time repairing. High intensity over short periods of time builds and creates big thick muscle bellies and for me as been the foundation of all my training when building.

[t-gunz]

We have talked about this type of training indepth before T-gunz

Recruit as many fibers as possible using dropsets to failure, forced, negs and create as much damage as possible in the shortest amount time. Once per weeks will be fine because implementing this type of training your muscle hurts and need alittile bit more time repairing. High intensity over short periods of time builds and creates big thick muscle bellies and for me as been the foundation of all my training when building.

do i know u :P

yeah we have marcus. im just trying to get more of an understanding. i mean it makes sense. as im injured pretty bad. back has gotten worse i will heal up and then give this a good run

then ill see if dorian yates is right or not :P hahah

thanks for chiming in marcus

[Turkish Juicer]

Kai Green trains his first time ever with the 6x Mr. Olympia Dorian Yates. The video is broken up into 3 parts, so there's 3 links. Once you actually watch the video you get to see how different the training realms of Dorian and Kai really are. I found it really hilarious too see how uncomfortable Dorian's training style made Kai and Oscar. He's Mr. HighIntensity for a reason, eh?

Part 1:
http://mdtv.*******************.com/...-part-one.html

Part 2:
http://mdtv.*******************.com/...-part-two.html

Part 3:
http://mdtv.*******************.com/...art-three.html

[adamjames]

kai is great i hope he can get his conditioning right at the 2012 olympia, would be great to see kai and phil fight it out for a few years at the top, i dont see how kai can get any bigger tho lol he just needs to come in like munzer and he can rain for years

[Turkish Juicer]

kai is great i hope he can get his conditioning right at the 2012 olympia, would be great to see kai and phil fight it out for a few years at the top, i dont see how kai can get any bigger tho lol he just needs to come in like munzer and he can rain for years

I also have great expectations and wishful thinking for Kai, but there are also some facts here.

He will have to come up with a bigger chest, delts and arms if he wants to beat the top 3 dogs in Mr. O, regardless of his conditioning IMO. His back and legs are probably as large as they will ever get at this point, which is great concerning that Mr. O judges pay extra attention to those 2 large muscle groups. However, some areas of his upper body looks uncompetitive compared to the rest of top dogs, which I think Kai and Oscar should accept this to be the case.

[M302_Imola]

Kai Green trains his first time ever with the 6x Mr. Olympia Dorian Yates. The video is broken up into 3 parts, so there's 3 links. Once you actually watch the video you get to see how different the training realms of Dorian and Kai really are. I found it really hilarious too see how uncomfortable Dorian's training style made Kai and Oscar. He's Mr. HighIntensity for a reason, eh?

Part 1:
http://mdtv.*******************.com/...-part-one.html

Part 2:
http://mdtv.*******************.com/...-part-two.html

Part 3:
http://mdtv.*******************.com/...art-three.html

So I'm not able to view these videos as the web address has been replaced w/ ********.com. Would like to checkout these out

[baseline_9]

Have you guys realized how little he rests in between the sets and different exercises?

Such little rest time was obviously a key to explaining how one could get so muscular and strong by working each body part for only 2 sets and once a week IMO.

how do u get muscular from this? and only working each body part for 2 sets once per week.

i know marcus says the same with the intensity. love to hear your view

im confused. can u clear this up for me mate?

He didnt only do 2 sets per bodypart....

I have never seen him do less than 3 movements for a bodypart except calves

[baseline_9]

Its good now that Youtube let u post longer videos.... I have posted all off the dorian stuff in the past but unfortunately they whip it off after some time and u have to go and find it again...

[Turkish Juicer]

He didnt only do 2 sets per bodypart....

I have never seen him do less than 3 movements for a bodypart except calves

He did 2 WORKING SETS per body part, which is why you see him do more than 2 sets per body part in every video.

Yates considered the first and second sets as warm up sets, not working sets.

[baseline_9]

He did 2 WORKING SETS per body part, which is why you see him do more than 2 sets per body part in every video.

Yates considered the first and second sets as warm up sets, not working sets.

Incline BB Press
Flat Hammer Press
Incline DB Flys
Cable Cross Overs...

Thats a minimum of 4 working sets right there...

Did u watch the video.... I almost know these workouts off the top of my head m8....

[adamjames]

I also have great expectations and wishful thinking for Kai, but there are also some facts here.

He will have to come up with a bigger chest, delts and arms if he wants to beat the top 3 dogs in Mr. O, regardless of his conditioning IMO. His back and legs are probably as large as they will ever get at this point, which is great concerning that Mr. O judges pay extra attention to those 2 large muscle groups. However, some areas of his upper body looks uncompetitive compared to the rest of top dogs, which I think Kai and Oscar should accept this to be the case.

Is he still with Oscar? I thought he had moved on, i think oscar had him eating to much at each meal to be honest his belly is massive now starting to look like Coleman, i guess GH plays a role in that aswell

I dont agree with what you say about him having to beat the top 3 with bigger chest etc, he is allready in the top 3 and hes a crowd favourite but he has come in with a slight sheet of water under the skin the last 2 olympias which is why i think he has not been crowned yet, but then again we all know olympia decisions are controversial, IMO branch should not even be on the olympia stage despite his crazy size, and jay never deserved more than 1 olympia

This year is going to very interesting im looking forward to seeing what Evan centaponi and brandon curry bring to name a couple cant wait

And obviously it will be great to see how Phil can improve, if thats possible, IMO he brought the best physique ever seen at the olympia in 2011 when he won it he looked insane, id really love to know what sort of cycles these guys are on, any idea??

[Turkish Juicer]

Incline BB Press
Flat Hammer Press
Incline DB Flys
Cable Cross Overs...

Thats a minimum of 4 working sets right there...

Did u watch the video.... I almost know these workouts off the top of my head m8....

Baseline, I am sorry about my ''2 working sets per body part'' statement.

It is 2 working sets per exercise, not body part.

Consider it a typo or whatever you want...

[Turkish Juicer]

Is he still with Oscar? I thought he had moved on, i think oscar had him eating to much at each meal to be honest his belly is massive now starting to look like Coleman, i guess GH plays a role in that aswell

I dont agree with what you say about him having to beat the top 3 with bigger chest etc, he is allready in the top 3 and hes a crowd favourite but he has come in with a slight sheet of water under the skin the last 2 olympias which is why i think he has not been crowned yet, but then again we all know olympia decisions are controversial, IMO branch should not even be on the olympia stage despite his crazy size, and jay never deserved more than 1 olympia

This year is going to very interesting im looking forward to seeing what Evan centaponi and brandon curry bring to name a couple cant wait

And obviously it will be great to see how Phil can improve, if thats possible, IMO he brought the best physique ever seen at the olympia in 2011 when he won it he looked insane, id really love to know what sort of cycles these guys are on, any idea??

In order,

1. The last time I checked Kai left Oscar Ardon and started to train with Charles Glass. As for his diet and contest preps, he was working with George Farah. On a personal note, Kai has no right to blame Oscar or anyone else for his overdeveloped gut possibly due to use of massive amounts of GH/slin and large meals, he wanted to grow and become Mr. O by beating the top 3 dogs by bringing the freaky size forward as a part of his winning strategy. Well, here is the result.

2. Being a crowd favorite does not mean anything when it comes to judging in BB competitions, as you should already know this. Also, we don't know for sure if he is the crowd favorite simply because the crowd thinks he has the best physique or simply given a combination of his eccentric personality and outrageous posing style.

3. That Branch should not even be on the Mr. O stage is a very unfortunate statement on your behalf. Branch presents one of the most freaky and muscular physique in every competition he attends, not to mention his conditioning is almost always top notch, matching the crazy conditioning that of Phil's. Furthermore, Branch possibly has the greatest levels of muscle maturity among his competitors, allowing him to present a muscular package with a deep and thick look, giving the judges a very good reasons to vote high for him. Come on man, Branch is out of this world.

4. Evan and Brandon are indeed very promising future Mr. O candidates. They both need more time to develop greater muscle maturity to present that dense, thick look. Evan has great structure and proportions, without a doubt. Brandon, as he is already aware of this, needs to work much more on his legs in order to have his lower body match his massive upper body, and this will take more than one or two off-seasons for him.

5. Well, we will never know what kind of cycles these guys are on and there is no point in making a guess either IMO. We can assume, however, they are stacking at least 5-6 compounds at once, including orals and non steroidal hormones such as insulin, IGF-1, HGH.

6. Lastly, it does not take a jury to see how inferior Kai's development of certain upper body parts are when compared to Jay's and Phil's (and possibly some others). I'll post some picture so that there is at least some supporting ground for this discussion. These pictures should also provide a good understanding of why Branch should not be underestimated.

[adamjames]

In order,

1. The last time I checked Kai left Oscar Ardon and started to train with Charles Glass. As for his diet and contest preps, he was working with George Farah. On a personal note, Kai has no right to blame Oscar or anyone else for his overdeveloped gut possibly due to use of massive amounts of GH/slin and large meals, he wanted to grow and become Mr. O by beating the top 3 dogs by bringing the freaky size forward as a part of his winning strategy. Well, here is the result.

2. Being a crowd favorite does not mean anything when it comes to judging in BB competitions, as you should already know this. Also, we don't know for sure if he is the crowd favorite simply because the crowd thinks he has the best physique or simply given a combination of his eccentric personality and outrageous posing style.

3. That Branch should not even be on the Mr. O stage is a very unfortunate statement on your behalf. Branch presents one of the most freaky and muscular physique in every competition he attends, not to mention his conditioning is almost always top notch, matching the crazy conditioning that of Phil's. Furthermore, Branch possibly has the greatest levels of muscle maturity among his competitors, allowing him to present a muscular package with a deep and thick look, giving the judges a very good reasons to vote high for him. Come on man, Branch is out of this world.

4. Evan and Brandon are indeed very promising future Mr. O candidates. They both need more time to develop greater muscle maturity to present that dense, thick look. Evan has great structure and proportions, without a doubt. Brandon, as he is already aware of this, needs to work much more on his legs in order to have his lower body match his massive upper body, and this will take more than one or two off-seasons for him.

5. Well, we will never know what kind of cycles these guys are on and there is no point in making a guess either IMO. We can assume, however, they are stacking at least 5-6 compounds at once, including orals and non steroidal hormones such as insulin, IGF-1, HGH.

6. Lastly, it does not take a jury to see how inferior Kai's development of certain upper body parts are when compared to Jay's and Phil's (and possibly some others). I'll post some picture so that there is at least some supporting ground for this discussion. These pictures should also provide a good understanding of why Branch should not be underestimated.

not in order,

Branches arms are smaller than kais, Brandon will never win an olympia he should drop down to the 202s, Evan could win! i hope branch never wins he looks out of place every time i see him on stage, i respect his freaky size tho but i nearly threw up when he won the Arnold

yeah theres no point in making a guess ( like you did above) lol

being a crowd favourite counts for more than nothing, and before you mention Dennis Wolf as an example why crowd favourites dont win lol HE WILL GET ONE ONE DAY!!

[M302_Imola]

Damnit I want to be able to view those three links you posted Turkish! Can you list the full web address again please?

[baseline_9]

Damnit I want to be able to view those three links you posted Turkish! Can you list the full web address again please?

Go to this link...

From here u can see all the MD Yates videos... Kia's are on the second page i think...

http://mdtv.muscular (Remove this here) development.com/pro-training/dorian-yates-dy-nutrition.html

[gbrice75]

Good stuff. Come this fall, I will be experimenting with HIT for the first time seriously, and it will be coupled with an IF diet. For the most part, I have been training high volume for over a year now. I will continue in that facet as my goal at the moment is fat loss, and high volume training with short rests will certainly work towards that goal moreso than HIT.

Time to beast up in the fall!

[Turkish Juicer]

Good stuff. Come this fall, I will be experimenting with HIT for the first time seriously, and it will be coupled with an IF diet. For the most part, I have been training high volume for over a year now. I will continue in that facet as my goal at the moment is fat loss, and high volume training with short rests will certainly work towards that goal moreso than HIT.

Time to beast up in the fall!

I hope HIT works for you.

If it does, you will never want to go back to volume training, taking into consideration that the amount of time you will be spending at the gym will be reduced by half with HIT.

On a personal note, I have lost a significant amount of BF and progressed with lean gains all at the same time when I combined HIT and cardio in a single training session, results exceeded my initial expectations.

Lastly, getting used to HIT should a take a while. In my experience, it took me a while to figure out which equipment and particular exercises would serve HIT purposes the best, but once they were all figured out, I had that rottweilerish smile on my face by the end of my workouts between the amazing pump and time advantage, if you know what I mean

[gbrice75]

I hope HIT works for you.

If it does, you will never want to go back to volume training, taking into consideration that the amount of time you will be spending at the gym will be reduced by half with HIT.

On a personal note, I have lost a significant amount of BF and progressed with lean gains all at the same time when I combined HIT and cardio in a single training session, results exceeded my initial expectations.

Lastly, getting used to HIT should a take a while. In my experience, it took me a while to figure out which equipment and particular exercises would serve HIT purposes the best, but once they were all figured out, I had that rottweilerish smile on my face by the end of my workouts between the amazing pump and time advantage, if you know what I mean

Thanks for the info bro, I will take this all into consideration and perhaps start an HIT program sooner than expected. My only issue with HIT is mental; i.e. I am always worried that my training isn't intense enough, and time is being wasted while another 6 days go by before training the same group again. I am JUST starting to get a grasp of what intensity is (I think!) and I just know this will freak me out... like, i'll always be second guessing myself and not having full faith in my efforts!! /fail

[M302_Imola]

Go to this link...

From here u can see all the MD Yates videos... Kia's are on the second page i think...

http://mdtv.muscular (Remove this here) development.com/pro-training/dorian-yates-dy-nutrition.html

thanks!

[Turkish Juicer]

Shawn Rhoden also makes a good explanation of HIT and how it is different than high volume training in this video.

Enjoy!

http://www.youtube.com/watch?v=s7GDB...eature=related

[Turkish Juicer]

Here is another video that is indeed a good example of HIT.

Pay attention to how little rest time there is for how much work is being done in this chest workout video. Fouad Abiad not only maintains a very decent form in each exercise, he also pushes his limits with an advanced technique ''rest and pause'' for the last several sets of his workout. Great video, IMO.

He is one strong BB.

http://www.youtube.com/watch?v=PzKzd...a6RVAAAAAAAABQ