Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Topic started by: tbombz on August 08, 2010, 01:16:47 PM
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http://mdtv.musculardevelopment.com/lifestyles/2010-md-spring-seminar/2670-gaspari-nutrition-presents-the-md-seminar-dorian-yates-delts-training.html
http://mdtv.musculardevelopment.com/lifestyles/2010-md-spring-seminar/2662-gaspari-nutrition-presents-the-md-seminar-dorian-yates-leg-training.html
http://mdtv.musculardevelopment.com/lifestyles/2010-md-spring-seminar/2666-gaspari-nutrition-presents-the-md-seminar-dorian-yates-arms-training.html
http://mdtv.musculardevelopment.com/lifestyles/2010-md-spring-seminar/2660-gaspari-nutrition-presents-the-md-seminar-dorian-yates-chest-training.html
http://mdtv.musculardevelopment.com/lifestyles/2010-md-spring-seminar/2663-gaspari-nutrition-presents-the-md-seminar-dorian-yates-backtraining.html
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Thank you,
I watched these when you first posted them, they're very helpful. I was especially impressed with the episode on back, it helped me big time!
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your welcome. this should be a sticky. dorian's no bullshit, common sense approach to bodybuilding is exactly what is needed for results. the information on exercise selection, biomechanics, and stimulus/recovery is priceless, however basic.
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Very informative..the only thing i didn't agree with was upright rows being useless.
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this should be a sticky.
:D
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:D
thanks dude! :)
mass 04 - yeah, i got the sense that dorian was allowing some personal bias get into his comments on upright rows. or at the very least, he didnt fully articulate what his issue with the upright row was. i think he said it was silly because it can risk injury if done too heavy or incorrectly, and you can get just as good stimulation from presses and laterals. i do like upright rows though.
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Good posts TBombz - I shal peruse these at my leisure. 8)
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Very informative..the only thing i didn't agree with was upright rows being useless.
I kinda agree with him. What exactly do they hit?
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I kinda agree with him. What exactly do they hit?
Is that a rhetorical question? ;D I will say that i feel db's are more effective than a bb.
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Is that a rhetorical question?
I don't think so. A little trap, a little side, a little rear?
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I don't think so. A little trap, a little side, a little rear?
I think it depends on hand placement, how high you pull the bar,and a few other factors such as torso lean. For delts a grip a little wider than shoulder width pulling just above the nipples would be most effective IMO but the traps are going to be involved, no doubt about it.
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I don't think so. A little trap, a little side, a little rear?
Much of that depends on the grip you take and the level/height to which you pull the bar.
Narrower hand spacing will activate more traps, while hands further apart will target more shoulders.
I will say that i feel db's are more effective than a bb.
Did you check out the video Bench posted of Jay Cutler training shoulders?
Observe his "technique" on lateral raises - specifically the topmost portion of the concentric part of the rep.
That is almost identical to the position I end up in when doing uprights.
Done this way, I feel the most delt stimulation.
I never thought of using db's in lieu, while combining them with a bit of a lateral raise-type motion.
Seems interesting, and I may give it a go next week.
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Much of that depends on the grip you take and the level/height to which you pull the bar.
Narrower hand spacing will activate more traps, while hands further apart will target more shoulders.
Did you check out the video Bench posted of Jay Cutler training shoulders?
Observe his "technique" on lateral raises - specifically the topmost portion of the concentric part of the rep.
That is almost identical to the position I end up in when doing uprights.
Done this way, I feel the most delt stimulation.
I never thought of using db's in lieu, while combining them with a bit of a lateral raise-type motion.
Seems interesting, and I may give it a go next week.
I pull the db right under my armpit near the pec front delt tie in. I feel these more in the side head than any lateral i've ever done.
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Not sure I'm following his logic on chest. Flat presses are dangerous tendon-wise, but inclines aren't?
And declines are good because they bring arms "down and across," which, he says, is the ideal ROM. So wouldn't that make 'UP and across' inclines even less effective than "shitty" flat presses?
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the wwf is strong in here...
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World Wildlife?
I can always use another delt training guide =)
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I stopped doing upright rows because of a shoulder problem, itīs like the press behind the neck..some people do them for years with no problem and others find them a shoulder killer. I now do side laterals to replace them..if you really want to do upright rows then try it with Dumbbells. Regarding chest and benches, i have heard this too that Declines are more effective but hey...one mans meat is another mans poison :)
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thanks for posting. dorian will always be the man.
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I've had the most success using Dorians principles and his Blood and Gut's routine. If you guys doubt declines being superior, just give them an honest shot for six weeks and then tell me your pecs didn't grow.
I'm not exactly certain about the inclines, but I think that at that angle you get less stress across the pec tendon and less strain on your shoulder. The combo of incline followed by seated HS works really well for me.
And as far as his personal opinion... don't you think Dorian is someone who maybe has some weight to his opinion? He'll never come right out and admit his drug protocol, but I think he really enjoys talking about training.
I'll tell you what too, that fucking nautilus lat pullover is no joke, and that HS pulldown too.
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I'll tell you what too, that fucking nautilus lat pullover is no joke, and that HS pulldown too.
looks awesome. wish i had one in my gym.
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looks awesome. wish i had one in my gym.
I just recently started using our Hammer Strength pullover and lateral raise machines routinely.
While not a fan of most machines, I will admit that a small few are quite effective and maybe even superior to their free weight counterparts in regards to aesthetics.
Equipment such as the ones above, as well as the pec-deck (elbow pad version) can help you maximize work involvement of the target muscle due to the point of tension placement.
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every pro has his theories when it comes to training and they all end up looking the same
at the end of the day it is the drugs that play 90% of the role here
heck, look at branch warren he has the worst form i've ever seen and look at his physique :-\
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I agree with SamsonD about the Declines. All the guys i knew back in the seventies that had great Chest development did Declines first every workout.
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its always to get great advice from the PROS. seeing the vids i need to alter some mistakes i do in the gym
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Great post man. The older and wiser I get the more I see things like Dorian is explaining them here. I'm not to sure I agree with his HIT style though. More sets is good for me, and less risky overall.
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Hard to hear the guy over the background chatter of the gym, but it's worth re-watching parts just to get the info.
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I agree with SamsonD about the Declines. All the guys i knew back in the seventies that had great Chest development did Declines first every workout.
I know, man. It's sad but true. Moreover, he is a short guy so it doesn't take long for him to fill out. It's tall guys like me and Arnold and Lou that have to train the hardest and longest.
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I just recently started using our Hammer Strength pullover and lateral raise machines routinely.
While not a fan of most machines, I will admit that a small few are quite effective and maybe even superior to their free weight counterparts in regards to aesthetics.
Equipment such as the ones above, as well as the pec-deck (elbow pad version) can help you maximize work involvement of the target muscle due to the point of tension placement.
I'm a member of LA Fitness and it seems that they carry the pullovers in most of their gyms I've been to. One even has both the standing and seated calf raise machine. ;)
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every pro has his theories when it comes to training and they all end up looking the same
at the end of the day it is the drugs that play 90% of the role here
heck, look at branch warren he has the worst form i've ever seen and look at his physique :-\
Yes but theres a night and day difference in their physiques
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Appears that all of those links are now password protected.
:(
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love his attitude on social media as well, such a humble guy just living the life and doing it right. Amazing competitor and cool to see him actually living well unlike a lot of champs who seem to develop so many issues while in their glory years.
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http://mdtv.musculardevelopment.com/lifestyles/2010-md-spring-seminar/2670-gaspari-nutrition-presents-the-md-seminar-dorian-yates-delts-training.html
http://mdtv.musculardevelopment.com/lifestyles/2010-md-spring-seminar/2662-gaspari-nutrition-presents-the-md-seminar-dorian-yates-leg-training.html (https://www.antenati-italiani.org/en/surnames/1777-scolari)
http://mdtv.musculardevelopment.com/lifestyles/2010-md-spring-seminar/2666-gaspari-nutrition-presents-the-md-seminar-dorian-yates-arms-training.html
http://mdtv.musculardevelopment.com/lifestyles/2010-md-spring-seminar/2660-gaspari-nutrition-presents-the-md-seminar-dorian-yates-chest-training.html
http://mdtv.musculardevelopment.com/lifestyles/2010-md-spring-seminar/2663-gaspari-nutrition-presents-the-md-seminar-dorian-yates-backtraining.html
Thanks a lot
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Great post man. The older and wiser I get the more I see things like Dorian is explaining them here. I'm not to sure I agree with his HIT style though. More sets is good for me, and less risky overall.
Imo high intensity training is very dangerous for an enhanced bodybuilder, Dorian suffered many injuries from this kind of training
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Informative.
I usually do Dumbbell HIIT https://www.elitesports.com/blogs/news/top-8-dumbbell-hiit-workouts-for-a-total-body-burn (https://www.elitesports.com/blogs/news/top-8-dumbbell-hiit-workouts-for-a-total-body-burn) workouts for the strengthening of my core, arms, shoulders, and back
Dumbbell squat
Dumbbell Bench Press
Dumbbell clean and press
Dumbbell bicep curl
Dumbbell lunges
These workouts are great for increasing my intensity, strength, and flexibility.
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Informative.
I usually do Dumbbell HIIT https://www.elitesports.com/blogs/news/top-8-dumbbell-hiit-workouts-for-a-total-body-burn (https://www.elitesports.com/blogs/news/top-8-dumbbell-hiit-workouts-for-a-total-body-burn) workouts for the strengthening of my core, arms, shoulders, and back
Dumbbell squat
Dumbbell Bench Press
Dumbbell clean and press
Dumbbell bicep curl
Dumbbell lunges
These workouts are great for increasing my intensity, strength, and flexibility.
That's just circuit training.
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Dorian's beginner routine 1983 to 1985
Rotate every other day / 1 on 1 off split
Workout A
Bench press
Incline press
Incline flys
Chin ups or pulldowns
Bent rows
Cable rows
Deadlifts
Press behind neck
Side raises
Rear raises or shrugs
Reverse crunches
Crunches
Workout B
Leg extensions warm up 2 to 3 sets of 8 to 12 reps light to moderate weight
Squats
Leg press
Leg curls
Calf raises
Calf press
Barbell curls
Preacher curls
Pressdowns
Lying extensions
Reverse curls
Do 1 to 2 warm up sets
3 main sets per exercise
1 set being the top set to postive failure
Rest 30 seconds
2nd set drop weight down by 10 to 20% to positive failure
Rest 30 seconds
3rd set drop weight again by 10 to 20% to postive failure
Reps 6 to 10 except for abs and calves which would be 10 to 15
Done.
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