There is one significant drawback to Dorian’s training split that you should be aware of. Wednesday, January 6, 2021. I can’t even imagine! Why would anyone in their right minds perform this kind of most-bang-for-your-buck exercise at the end of a workout? In this article, you will find the step-by-step guide how to execute it properly: exercise videos, set and rep counts and printable training diary. Dorian used a very unique training split during his quest to become the greatest bodybuilding champion in the world. DC training works. Dorian simply had one of the most massive, most fully developed backs the bodybuilding world has ever seen, even to this day! Hold that position while aggressively pulling the shoulder blades together and making sure that the elbows are pointing backwards. Gym Addiction - Bodybuilding Motivation. Dorian follows up the Nautilus Pullover Machine with some hammer strength pulldowns. Dorian Yates Legs Workout Part 1 Blood & Guts Training Program. That's good. Dorian Yates was greatly influenced by Mike Mentzer’s HIT training method and started following it from his early days in bodybuilding. First of all it overloads the shortened portion of the strength curve. By the 7th day most individuals experience a “detraining” effect, where they start to lose a little bit of the size they gained from the previous workout. These extra workouts per year and reduced detraining effect certainly played a significant role in Dorian’s ability to build one of the greatest upper backs of all time! Dante Trudel designed his high-intensity rest-pause training system so that exercises such as squats and deadlifts are always performed last in a workout. In any case I really like Dorian’s form on the good-old-fashioned barbell row and I highly recommend you model Dorian here if you are still learning this exercise. Dorian Yates Stiff legged deadlift. It will answer all of your questions! As I have talked about elsewhere putting a muscle under a loaded stretch during an exercise is one of the best ways to train for strength and size. His training philosophy involves doing different exercises for each body part with maximum intensity for only one set to failure, excluding warm-up sets. Overloading each portion of the strength curve with a diverse repertoire of exercises is a great way to improve long-term structural balance and ensure that the gains keep on coming while avoiding unnecessary injuries. Follow. This is super important for the long-term health of your lower back, especially if you do a lot of squats and deadlifts on your lower body days. … However, because Dorian includes them in his back workout we will cover them here. Dorian Yates Legs Workout Part 1 Blood & Guts Training Program. That is the basic principle of Dorian Yates' HIIT training system. There are plenty of higher-volume back workouts that you may want to look into if that is the case. Son entrainement très intense était novateur par rapport à ce que l’on avait l’habitude de voir. The deadlift, just like the pull-ups, became a mandatory exercise in every professional athlete routine, especially for Dorian’s back day. Dorian Yates is an English retired professional bodybuilder. Named along with legends like Arnold Schwarzenegger and Lee Haney, Yates has under his belt 15 major contest wins. Specifically he pulls back with his torso before extending his arm back. Dorian Yates had one of the widest and thickest backs of all time! After all, you aren’t the typical gym trainee. In the year 1983, he started participating in professional bodybuilding competitions at the young age of 21. Most trainees are bent over significantly more than Dorian. And I know of no better tool to keep you in check than the logbook. Playing next. This type of training is no joke and is way beyond what the average trainee is willing to do in the gym. It seems like Dorian wanted to pre-fatigue his lats before moving onto more compound movements for this body part. Here's the alternative that's just as good. In the event that you need to fabricate an Despite all the talk about the traditional deadlift being a great back builder, the first part of the movement is a lot of hamstrings and to a lesser extent the glutes. The rear delts are one of those body parts that recover fairly quickly so this does make some sense. https://www.facebook.com/FitnessGuruSG/videos/419328839188336 Dorian Yates’ workout The Age of Intensity is a super intense bodybuilding plan. The concentric forces the traps and upper back to pull the scapula back in with proper spinal alignment. I’ve made it my personal mission to provide you the most cutting edge strength training information available anywhere in the world for advanced physique and strength athletes. New research shows that the world's most popular alcoholic drink has some surprising health benefits. If you are going to use Dorian’s back workout and perform only 1 working set per exercise then you MUST put everything you have into that 1 set to make it count! Let’s take a closer look at each of the exercises Dorian selected. Stats. This means that his lower back strength is less of a limiting factor and he can overload his upper back that much harder. He didn’t start working out until his early 20s but he went on to win the Mr Olympia 6 years in a row, (1992-’97), earning the nickname ‘The Shadow’ for showing up unexpectedly at contests and stealing the win. Dorian Yates Stiff-Leg Deadlift. As they say, you can’t argue with results! This deadlift variation, made famous by six-time Mr. Olympia Dorian Yates, will still strengthen the muscles needed to pull big numbers—your spinal erectors, hamstrings, and upper back. Dorian Yates Stiff legged deadlift. I think the most interesting part about this exercise choice is that Dorian is performing it prior to deadlifting! Dorian Yates est un bodybuilder anglais, il fut six fois Mr. Olympia de 1992 à 1997. On one hand they are one of the most effective tools you can use to build a massive bench press. One of the core aspects of Dorian’s upper back workout is that he takes every single set to failure! On many of the smaller exercises such as pullovers and pulldowns included several forced reps to train beyond failure. The Internet introduced me to Dorian Yates’s HIT training. This is actually more significant than it sounds. The shortcoming there, in contrast to Dorian deadlifts, is that once you set the bar down on the blocks or rack, everything gets unloaded – you lose tension. We’d venture to say that the squat is still the best for the legs, especially for those in the beginning of their development. Dans les années 90, Le film « Blood and Guts » de Dorian Yates nous amène déjà dans un univers de l’entrainement intense et l’ambiance sombre qui se dégage de cette vidéo renforce cette intensité. Normally rear delt raises are performed with the entire arm perfectly straight. by Dorian Yates, 6X Mr. Olympia. The lumbars, traps, and rhomboids do the brunt of their work in a short range of motion during the concentric to hold proper spine alignment. In fact, I have never seen another major bodybuilder or coach push it as much as Dorian! The good thing about this workout routine is that it only requires four days of training. All of the major muscles of the upper back were fully developed, including the lats, On many of the smaller exercises such as pullovers and pulldowns included several, On the bigger exercises such as bent over rows and, The Nautilus machine pullover was invented by, You will need a training partner to help you perform these, I am a big fan of this “in-the-middle” approach as it really gives you the best of both worlds! once every 6 days. As they say, rules are meant to be broken, and in this case Dorian has a very good reason for what he is doing! Stiff legged deadlifts; Dorian Yates Arm Workout: Finally, we’re going to leave you with a look at how Dorian Yates would train his arms. Dorian deadlifts are simply a much harder version of the deadlift in that you have to maintain constant tension and control throughout the movement. Dorian Yates' Legs Workout - 2. časť (Sk titulky) Willaim Castiel. Let’s take a closer look at the exact back routine that Dorian used to build up his best body part. Dorian Yates broke all of the rules on his way to building a pair of tree-trunk legs. What kind of toll would that take on his body? Paul Carter specializes in hypertrophy and body recomposition. Never heard of it? If you have issues packing on size like so many, it is imperative to try a low volume and high intensity training style like the Dorian Yates Blood and Guts Program. Blood n Guts style training) utilized just 1 intense working set, his training from 1987 to 1992 used more volume: 2 working sets. Dorian had three major advantages over his fellow competitors on the bodybuilding stage. It is interesting that Dorian favors an underhand grip on this exercise. His mission on every workout, but especially on every back workout was to beat his previous performance! 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. The other thing that I really like about the 90 degree back extension is that it provides traction to the lower back in the bottom position. Use these workout finishers to lose fat, build your legs, and see how tough you really are. If this describes you then Dorian’s back workout is a perfect choice. Click to share on Facebook (Opens in new window) … If you watch closely you will notice that Dorian is consciously using nothing but his rear delts to perform the exercise. Here is the difference: stop about 10-15 degrees from the fully upright position (before your torso is perpendicular to the floor). Yates is considered the biggest bodybuilding star to come from the United Kingdom. 7:39. This is the Dorain Yates, Blood and Guts routine. While there are many great lat exercises that you can choose from, if you want to truly isolate the lats (and remove the elbow flexors from the equation) then you have to do some sort of pullover motion. The standard barbell deadlift isn't the right fit for many people. Do this full-body plan every other day. – Dorian Yates speaking with Bodybuilding.com It begs the question, is the squat really the best for improving the muscle growth in your legs? As they say, “the muscle that is stretched the most is recruited the most.” Dorian also uses a small but controlled amount of cheating on this exercise. 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