**My Yates inspired Routine**

[baseline_9]

WARNING! NOT FOR WEAK MINDED PEOPLE. ONLY FOR STRANGE PEOPLE LIKE ME WHO LOVE TO BE IN PAIN!

If any if you know how I train you will know I am a fan of high intensity training (HIT)....

What is HIT and what makes it any different to regular routines?

HIT is intensity driven, where most of the routines you will read in the magazines are volume driven...

Mike Mentzer was one of if not the first big name to advocate the HIT method...




Dorian Yates was quick to grasp the concept of HIT, take it by the horns, beat the sh*t out of it and make some amazing progress...





Advantages of HIT

Quick Training Sessions (30-60 mins)
Maximum Stimulation in the shortest period
Lower Calorie Expenditure (good when gaining weight)



Disadvantages of HIT

Higher Risk of Injury



My routine

I have seen all of the Yates footage, all the seminars and have built up some knowledge of HIT by reading most of the material out there and come up with a program that is hopefully similar to Yates old routine.

Doggcrapp training (DC) is another style that I have tried and enjoyed and is definitely worth reading... A google search should bring up some good hits.


Anyway enough of my rambling:


Mon - Quads, Hams, Calves

Leg extensions
Leg Press
Hack Squats

Lying Leg Curls
Seated Leg Curls

Standing Calf Raise
Seated Calf Raise


Tue - Chest, Triceps

Incline DB Press
Flat/Decline DB Press
Cable Cross Overs

Tricep Push Downs
Scull Crushers
Bench Dips


Thu - Back

Pullovers (Machine)
Iso Pull Down Machine
Barbell Rows
High Cable Rows (wide grip)
Shrugs

Hyper Extensions
Deadlifts (3/4 movements, not touching down)


Fri - Delts, Biceps

DB Press
Side Laterals (Dumbell)
Side Laterals (Cable)
Rear Raise Machine

Barbell Curls
Incline DB Curls



All movements are performed with PERFECT FORM (this is a must IMO)

All rest periods are short (60-90 seconds, 90 seconds being only for the BIG LIFTS - Deadlifts, Leg Press etc...)

All movements are performed as follows with a few obvious exceptions where it is not safe/ possible to do easily;

Set 1 - Warm up/ Feel Set
Set 2 - Feel Set / Close to failure
Set 3 - Working set (To failure and beyond, including forced reps, negatives, force negatives, statics pauses)

*One thing to note is that you CANNOT REST DURING YOUR WORKING SET! You go to failure and then you carry on with the help of a spotter (still you must keep tight form as your spotter does the cheating for you), you do not stop and allow the muscle to rest and recover. Your tempo needs to remain there all the way to the death, DO NOT PAUSE AND ALLOW RECOVERY


Progression

Fu*k! I say it all the time, you need to progress!

By progressing I mean adding weight or reps to your working sets. Simple.

If you can come in each week and add 2.5 Lbs to a lift week in week out your making progress, that progress is going to translate into adaptation. Your body will have to adapt to the new stimulus it is being exposed to. This adaptation will come in the way of growth if diet is up to standard.

Progressive Tension Overload:

Progressive - Adding weight/ reps/ extra stimulus

Tension - Where that weight is going. On the muscle as tension.

Overload - Takining a muscle to failure. Overloading the muscle with something it has not before experienced.

Progressive Tension Overload creates adaptation. End of!



If anyone is looking for a routine to follow please try this out and post back how you got on with it...