This allowed me to gain a much better understanding of the various foods, exercises, techniques and so on that my particular body responded best to, so I could fine-tune my entire program. Motivation: Do You Need a Training Partner? Yates’ freakish size can be attributed to the way he approached training. If something else didn’t seem to be effective, I discarded it. Inspired by former golden age legend Mike Mentzer—whose book Heavy Duty preached a high intensity, low-volume approach to training—Yates adopted a similar plan, aptly named High-Intensity Training (aka HIT). If you’re not really working on achieving anything specific, why would you bother to train terribly hard in the first place? Every month in the off-season, I would choose about 10 key exercises like the incline barbell press, barbell row, leg press and so on and set a goal for how much stronger I wanted to be in a month’s time. Instead, break all long-term goals down into smaller ones, and set realistic time limits for each one. That would be about three hours before my workout commenced. Your information has been successfully processed! It’s critical that you have both types of goals. A good training partner or at least a good spotter is essential if you are going to train to true momentary muscular failure, and not just for safety reasons. But in 1992, an Englishman named Dorian Yates stepped onstage at 5’10” and weighing in the high 240s, looking like an anomaly among freaks. Olympia” titles of all times ranking just behind Ronnie Coleman, Lee Harney and Arnold Schwarzenegger respectively. It can seem like making those things happen is going to take far too long, and you can easily get discouraged. If I ever felt myself feeling run-down or getting sick, I would not train that day. His training philosophy involves doing different exercises for each body part with maximum intensity for only one set to failure, excluding warm up sets. Less weight is also easier on your joints. Download it once and read it on your Kindle device, PC, phones or tablets. Why bother working out if you can’t give your best effort? That’s a mistake I see a lot of bodybuilders make. The legendary Dorian Yates follows a typical workout training program called HIT (High Intensity Training) to stay fit which focuses on reaching maximum muscle stimulation through short and high-intensity workout sessions rather than following large workout sessions of low intensity. Dorian Yates’ Workouts from 1982-1985. Great physiques are built, one perfect workout at a time. You can follow a HIT routine for four to six weeks before backing off, or implement it as a method of shocking your muscles. Yates trained four days per week and rested the other three. Once something is down on paper or in a computer file for you to see, it instantly becomes stronger and more imprinted in your mind. What makes their workouts any different from that of a champion, or a future champion? As for reps, Yates favored a range of six to eight reps for his upper body and eight to 15 reps for his lower half, as legs respond better to more volume. After breakfast he has a protein drink before hitting the gym. If you choose, you can train five or six days per week by dividing your workouts accordingly. It was widely recognized as being more intense, meticulous, and purposeful than that of my peers at the time. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Some people are able to talk and joke around between sets and switch right back to serious mode once it’s time for their set (Arnold, obviously as we saw in “Pumping Iron,” had that ability). I would retreat into my office where it was quiet, and review my last few workouts and my goals. Dorian Yates is a professional bodybuilder who dominated body building industry in the 90’s. Save my name, email, and website in this browser for the next time I comment. His lunch has balanced amounts of protein and carbs. We all have some type of music that gets us hyped up. When doing working sets, aim for complete failure at six to eight reps and extend beyond failure with two to three forced reps, rest-pause reps, or dropset reps. I used my journal to write down goals and workouts every day from when I began bodybuilding in 1984 to the day I retired after the 1997 Mr. Olympia. In the words of the man himself: “If you feel you can attempt the second set, then you couldn’t have been pulling out all of the stops during the first set.”. This workout plan follows a 4-day split and will be done four times a week. That would be about three hours before my workout commenced. The more perfect workouts you can string together, the closer you will be to that physique you dream of. Dorian Yates was greatly influenced by Mike Mentzer’s HIT training method and started following it from his early days in bodybuilding. He usually has two chicken breasts with green veggies and rice or potatoes, After 2 hours of lunch he has another glass of protein shake, He always has his dinner by 6.00pm and prefers 12oz filet mignon with rice or potatoes and green veggies for dinner, He has a small serving of porridge made with half cup oatmeal and 6 egg whites at night before hitting the bed. While many bodybuilders believed that pumping out rep after rep was the key to building large, dense muscle, Yates took a different path. Leg day was the toughest workout of all, and I knew it was time to really challenge myself. Your email address will not be published. You know the old cliché, “Music can soothe the savage beast?” It can also bring out the savage beast, so to speak. Olympia” title six times successively from 1992 and holds the fourth-highest number of “Mr. The above pic was one which fired me up immensely to put HIT training to the test. Diabetes Freedom Review – Do NOT Buy Before Reading This! Leptitox Detailed Reviewed – Must Read Before Buying, Floyd Mayweather Workout Routine & Diet Plan. You’ll soon see that there is indeed a world of difference between simply going through the motions of a group of exercises versus the type of workout that stimulates muscle growth each and every time. Every so often I would go back and study these pages, looking for trends. I used my journal to write down goals and workouts every day from when I began bodybuilding in 1984 to the day I retired after the 1997 Mr. Olympia.