but over summer when i did STRENGTH training i got stronger but not bigger. Here’s Dorian Yates shoulder, triceps and abs routine: 1. hey guys what do u think of this program. Blood n Guts style training) utilized just 1 intense working set, his training from 1987 to 1992 used more volume: 2 working sets. ya en la primera dosis que se añade una infusión rápida de estimulantes y expresa su neurotransmisor. This will minimize involvement of the anterior delts and chest and allow you to maximally recruit the triceps muscle. Dorian Yates’ shoulders and triceps were by far two of his best body parts. Dorian’s technique on this exercise is excellent. In order to get the most out of Dorian’s training routine you really need to understand the way this madman thinks and the way he trains. Other bodybuilders during the 90s such as Kevin Levrone and Ronnie Coleman understood the importance of getting strong on overhead pressing to maximize overall upper body development. Sure, things like lateral raises and rear delt raises have their place in your training. Sure, you could argue that weak external rotators of the rotator cuff are also a big factor in shoulder pain and injuries. The brachialis is easily one of the most under trained and underdeveloped muscle groups. I really like Dorian’s form here: he slowly lowers the weight down to his forehead and then explodes out of the bottom position. DB Shoulder Press: 1 Warm-Up Set x 10-12 Reps, 1 Warm-Up Set x 8-10 Reps, 1 Working Set x 6-8 Reps. Side Lateral Raises: 1 Warm-Up Set x 10-12 Reps, 1 Working Set x 8-10 Reps. Cable Lateral Raises: 1 Working Set x 6-8 Reps. Cable Pushdown: 1 Warm-Up Set x 10-12 Reps, 1 Working Set x 8-10 Reps The exercise forces your shoulders into a very internally-rotated position and makes it much more difficult to achieve a maximal contraction of the upper traps. Forced reps involve training to failure in the 5-10 rep range and then having your training partner assist you during the concentric range of another 2-3 total repetitions. DAY 3: Dorian Yates: Blood and Guts – Deltoids and Triceps. Part 2: The Dorian Yates Shoulders And Triceps Workout! This version of his split was from his earlier book "Blood and Guts". 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. Oh no – Dorian took every single set to concentric muscular failure using picture-perfect form (after warm-ups of course). Er hat einen Sohn Lewis Yates. If you do not already have a form on dumbbell lateral raises that works for you then I highly recommend you model Dorian here. 0:55. While everyone else was shrugging their skinny traps off these guys were building up to 800+ pound deadlifts and they had the trap development to prove it! In fact, on many or even most of his exercises Dorian went beyond concentric muscular failure with the use of forced reps! (yes i know he dosn't squat,bet he diid at one time though. Dumbbell lateral raise (2 warm up sets ,10-12 reps, & 1 working set, 8-10 reps) 3. One of the keys to making this exercise work for you is to make sure that your elbows stay completely still throughout the movement. 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.. Our goal with Blood and Guts was to create a product that embodies Dorian’s famous training philosophy and his exceptional work ethic. Through this four week workout, the reps and sets aren't really going to change. The more I study Dorian’s training philosophy the more I get the impression that it wasn’t Dorian’s exact training routine or choice of exercises that made him a champion. I have done Dorian's advanced low volume split before and got great results with it. Introduction. ya i know but theres only 1 set on each excersize wer u do forced reps so i could ask a randomer to spot me if im alone but im usually with a friend, i'm still running on FST-7...i might try it next routine. Hard gainers most often dot not grow with routines in the back of magazines or with high volume training. Click here to learn 11 incredible eccentric training protocols to bust through training plateaus! u can see it on bodybuilding.com but this is basically how it goes; You need a partner effectively do that workout. get up earlier on workout day, and go to bed later. 13 Brachialis Workouts For Strength Gains! Of course if you are looking for help in designing your own personalized “Blood and Guts” routine you can check out my online coaching program. Dorian Yates-Blood and Guts. This means that you should be going up in weight every week. Height, weight, years lifting so we can better help you. Yates Split: Day 1: Shoulders, traps, triceps, abs Day 2: Back, rear delts, lower back Day 3: Off Day 4: Chest, biceps, abs Day 5: Quads, hamstrings, calves Day 6: Off Day 7: Off . However, doing dumbbell shrugs as Dorian demonstrates alleviates this problem. I also have his book 'A Warrior's Story". Both working sets are effectively AMRAP sets and are performed the failure; the spreadsheet provides recommended rep ranges where you should be failing (e.g. Smith machine shoulder press (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps) 2. This is in contrast to the average gym trainee who looks like he is having a seizure while doing dumbbell lateral raises! He won 6 consecutive Mr. Olympia contests from 1992 – 1997. This six-week plan is built on Dorian's signature training style: high-intensity training, or HIT. yeah well,ever see a guy that can bench 700.but dont look like it.its possible. You can lead a horse to water but you can’t make it drink! How did Dorian build his horseshoe-like triceps and cannonball delts? You will have to check my article on Dorian’s back routine for more information on the 2 rear delt exercises he prefers. Partial reps are a double-edged sword. Dorian trained each body part once every six days using the following split: Day 1: Chest and Biceps; Day 2: Legs; Day 3: Off; Day 4: Shoulders and Triceps; Day 5: Back; Day 6: Off Of course Dorian also performs shrugs for his upper traps on this training day which is interesting. This isn’t your grandma’s working set! This means that you need to pick a weight that is going to challenge you and push you. It always surprises me to see so many bodybuilders shy away from any type of overhead pressing exercises nowadays. This type of training dorian yates blood and guts training, is LOW FREQUENCY and LOW VOLUME, therefore the training needs to be extremely intense to get a stimulus from it. Dorian Yates’s most popular book is Blood and Guts. I grabbed my copy as soon as it became available. The first reason is they are afraid of injuring themselves. no i am bigger. T: For instance, the way you trained in your workout video, Blood and Guts, you didn't do that five days a week all year 'round, right? increase your sets per body part to about 8-12.use lighter weight an go to fail,but no forced till last set like, i agree akk.however i was pointin out the fact that a well trained strength athlete recuits much more muscle fiber in a 3 rep(or any rep for that matter)than a lesser train athlete in the same rep range.thus a higher trained athlete(the big guy) gets quite a bit more from lowerrep/lower sets/ high intensity,than the smaller guy.thats why the program dorin was running(during his days as mr.o) is'nt the best choice for a intermediate.can it be useful/yes.can u take principles from it an apply it to ur routine/yes.but copyin it an not adjustin to your level an needs,might produce less than steller results.forgive my spellin, i did grow in the year. Couple other things. When it comes to isolation exercises the rule is that the more you can isolate the target muscle, the better. As a general rule of thumb I think all forms of deadlifts and rack deadlifts will do more to build your upper traps than anything else. Dorian’s entire training philosophy is built on the idea of performing 1 all-out working set per body part. The infamous skull crusher is a fantastic triceps exercise which has gotten something of a bad rap in recent years. The positioning of the shoulders throughout the exercise is much more natural and probably healthier in the long run. didnt gain much in the summer. Im nächsten Artikel wollen wir uns mit dem heutigen Stand des High-Intensity-Trainings beschäftigen und uns anschauen welche Theorien die Nachfolger von Mentzer, Yates & Co. Verbreiten. This routine is a 4 or 5 day body part split that hits the following muscle groups per day: Day 1: Chest, Biceps, Triceps. save the low sets for when u can really move sum weight, is my split i posted above ok.main goals r bigger arms as i undertrained my arms all summer and to get a vtaper. ok,akk gave u sum good readin there(one didnt work when i clicked on it though)generally speakin12-6 reps is hyper/1-6 is strength.always try to push ur strenth up/bigger weights bigger muscles.cycle them both(rep ranges) ie 4 weeks 12-6/4 weeks 3-6.if u blow ur central nervous system with forced reps on set 1 of 4 ur gonna have to drop weight to get to keep ur reps up for followin sets.then it becomes drop sets.failure first 1-3/4 sets then on last set of that ex,1 or 2 forced.hyper tends to happin at slightly higher sets/ reps.always try to push the bigg weights though.now its time for squats for me.hope i helped alittle. This book however doesn't mention this version of the 1983-1985 split that Dorian Posted in Flex Magazine in the late 90s. Curiously enough Dorian finishes his triceps routine with another pushdown variation. In order to get the most out of Dorian’s training routine you really need to understand the way this madman thinks and the way he trains. On one hand they are one of the most effective tools you can use to build a massive bench press. BulkSupplements.com - Save 6% off all products - Enter. If you want to get the most out of Dorian’s shoulders and triceps routine then you had better be prepared to endure some serious pain! His seated dumbbell lateral raises primarily overload the shortened position of the strength curve, while his cable lateral raises overload the stretched position of the strength curve. While I think there are better exercises for targeting the triceps this exercise clearly got the job done for Dorian! link to 13 Brachialis Workouts For Strength Gains! Dorian Yates has 13 books on Goodreads with 1149 ratings. This definitely reminds me of his hamstring training routine, where he starts and finishes his workout with leg curls. This is perhaps not how I would structure a triceps routine, but then again who am I to argue with Dorian? If you do NOT do forced reps (especially with this training) you are going to see sub-par results, in my opinion. i will agree on frequency. This is by far one of the best exercises for targeting the long and lateral heads of the triceps. Anything tougher than lateral raises is just too much work for them. Related Videos. link to Build A Huge Bench Press With Partial Reps! The secret is in the Dorian Yates shoulders and triceps workout! They are great for strengthening the triceps and increasing... I’m Dr. Mike Jansen, the creator of Revolutionary Program Design. 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.. Dorian Yates Blood and Guts 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. 6-8 reps means … i never said i gained 3olbs over summer i gained it over the year. The best nutrition supplements from Dorian Yates, 6x Mr. Olympia. If you want someone’s form to copy on this exercise then you can’t go wrong with Dorian Yates! In fact, to this day he has one of the greatest side triceps poses of all time! http://www.bodyrecomposition.com/muscle-gain/reps-per-set-for-optimal-growth.html. Dorian blasts his shoulders with 3 exercises and his triceps with 3 exercises. One thing he does here which I really like is he selects two side delt exercises which overload completely different points in the strength curve. Dorian Yates lebt heute mit seiner zweiten Frau, dem Fitness-Model Gal Ferreira-Yates, hauptsächlich in Marbella, Spanien. You can read the following article for more information: It will answer any questions you may have! 1987-1992 Dorian Yates Training Style. However, if you truly have a do-or-die training mentality then this routine is for you! There is a solid argument to make that Yates deserves a high spot on the shortlist of … The core principle while training Blood&Guts is that muscle growth is an adaptation to stress. i did exactly what it says n im fine right now. but from personal ex a set of hard 3 reps at 225 produces no where near the ssorness of a set of hard 3 425.why? i just got back from gym n did the back routine n it is not at all intense. if you got stronger u have half the battle won. I couldn't work out that way fifty-two weeks a year. Yates never skipped his workout, He created a workout plan named”Blood and Guts”, it is the same Dorian Yates Workout Routine that I am going to share with you in this article. The biggest reason this exercise has fallen out of fashion somewhat is the myth that it is hard on the elbows. This is Dorian’s big compound movement for shoulders. let me try to claify.now there are many studies out there to validate this.not sure if any on this site. http://65.181.182.145/training/periodization-for-bodybuilders-part-2.html. To be honest, avoiding the overhead press is easily one of the biggest contributing factors to poor shoulder health in a weight training population! But nothing can replace a good old fashioned overhead press, be it with a barbell, dumbbell, or machine! Dorian: Yeah, it wasn't planned, but it was something I noticed. Between 1992 and 1997, Dorian Yates was the best bodybuilder on the planet. Just look at Ronnie Coleman and Johnie Jackson – two IFBB pros with some of the biggest upper traps the world has ever seen. Please keep in mind that Dorian prefers to train his rear delts on his major back training day. © 2021 Copyright Revolutionary Program Design, A1: Seated smith overhead press, 1 x 6, 1/0/X/0, rest as needed, B1: Seated DB lateral raise, 1 x 10 + 3 partial reps, 1/1/X/0, rest as needed, C1: Standing cable lateral raise, 1 x 5 + 4 forced reps, 1/0/X/0, rest as needed, D1: Standing DB shrugs, 1 x 13, 1/0/X/1, rest as needed, E1: Standing bilateral straight-bar cable push down, 1 x 8 + 3 forced reps, 1/0/X/1, rest as needed, F1: Ez-bar skull crusher, bar to forehead, 1 x 6, 1/0/X/1, rest as needed, G1: Standing 1-arm cable push down, 1 x 6 + 2 forced reps, 1/0/X/1, rest as needed, Please keep in mind that Dorian prefers to train his, Other bodybuilders during the 90s such as, This is Dorian’s second exercise targeting his side deltoids. Yates advises planning ahead so that one never has to miss a meal. Forced reps are absolutely brutal but they were a key part of what made Dorian into the champion that he is today. He was recently involved in a bicycle accident that left him injured, and with a dislocated shoulder. One of my good mates from work that is big into bodybuilding ask if I had ever tried Dorian Yates’ Blood and Guts 6Week trainer workout and I told him I had not. When the Blood and Guts DVD came out in 1996, it almost seemed unbearable to watch. Day 2: Legs, Calves (Heavy) Day 3: Rest. Part 3: Seated Smith Machine Military Press. One arm cable lateral raise (1 warm up set, 10-12 reps, & … Developed by Dorian Yates in the 90’s while training for his Mr. Olympia competitions, the Blood and Guts program has its roots in Arthur Jones’ HIT system and Mike Mentzer’s Heavy Duty system. Blood & Guts Shoulders and Triceps training. Yates has devised a 6 week muscle-building training program called ‘Blood and Guts.’ The workouts are almost similar to the one given in this article, but, in the program, Yates becomes your personal …