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Author Topic: Dorian Yates beginner workout  (Read 5552 times)
stayhungry 4
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« on: September 27, 2012, 06:54:31 AM »

Dorian Yates beginner workout

Workout A - Chest/Back/Shoulders/Abs

Bench Press  3 x 8
Incline Press 3 x 8
Flys  2 x 8-10

Chins/Pulldowns  3 x 8
Bent Over Rows  3 x 8
Deadlifts  3 x 8

Press Behind the Neck  3 x 8
Side Raises  2 x 8
Rear Raises  2 x 8

Hanging Leg Raises  3 x Max
Crunches  3 x Max

Workout B - Legs/Arms

Squats  4 x 8
Hack Squats  3 x 8
Leg Curls  3 x 8
Calf Raises 3 x 8

Barbell Curls  3 x 8
Preacher Curls  2 x 8

Pressdowns  3 x 8
Extensions  2 x 8

First set of each body part is a warm up with the following 2 sets taken to failure

Workout done every other day or 3 x a week
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dj181
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« Reply #1 on: September 27, 2012, 06:59:52 AM »

a damn good workout actually, but the volume is just a tad bit high IMO

there's really no need for more than 2 exercises per bodypart
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_bruce_
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« Reply #2 on: September 27, 2012, 08:31:36 AM »

4x8 on squats is overkill if you're going anywhere near "fail"ure.
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« Reply #3 on: September 27, 2012, 10:03:52 AM »

4x8 on squats is overkill if you're going anywhere near "fail"ure.

agreed

and 16-20 sets taken til failue is definate overkill, even for a rank beginner

"a body-building workout is not an endurance contest" -Mike Mentzer
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« Reply #4 on: September 27, 2012, 10:28:11 AM »

agreed

and 16-20 sets taken til failue is definate overkill, even for a rank beginner

"a body-building workout is not an endurance contest" -Mike Mentzer
I think 3 sets to failure are best.. but having said that 2 sets can also be productve.
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jpm101
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« Reply #5 on: September 27, 2012, 10:37:06 AM »

New beginners, full body workouts which adjust the CNS to the newer demands being put upon it. Doing too much, too soon will discourage most people and run down the body more than building it up and adding muscle mass. Reason why so many men quite working out after a few weeks (or week).

Standard exercises, starting with the largest muscle groups first. 2 sets the first week. 3 sets the 5th week. 8-10 reps.

Squats
BB row
Hi-pull
Bench
Press,  overhead
BB curl

throw in a couple sets of abs & calf, if the need arises, Good Luck.
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« Reply #6 on: September 27, 2012, 10:44:44 AM »

Just to add, the worse thing a beginner can do is to go on a workout split. Good Luck.
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« Reply #7 on: September 27, 2012, 02:54:16 PM »

Too much volume, but Dorian had superior genes and done roids, the volume probably wont work for a natural unless they have superior genes.
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dj181
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« Reply #8 on: September 27, 2012, 04:18:32 PM »

Too much volume, but Dorian had superior genes and done roids, the volume probably wont work for a natural unless they have superior genes.

how much volume would you recommend for a beginner?

i'd say not more than 8 sets taken til failure per workout, and working out 3 times a week, or maybe training every other day
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« Reply #9 on: September 27, 2012, 06:13:54 PM »

how much volume would you recommend for a beginner?

i'd say not more than 8 sets taken til failure per workout, and working out 3 times a week, or maybe training every other day
3 exercises 2 failure sets per exercise = 6.
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« Reply #10 on: September 28, 2012, 02:21:18 AM »

3 exercises 2 failure sets per exercise = 6.

how many days per week?
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« Reply #11 on: September 28, 2012, 10:30:33 AM »

how many days per week?
4
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« Reply #12 on: September 29, 2012, 04:24:55 AM »

you have to remember as a beginner your still learning the exersizes, feeling the form and feeling the exersize working.......  one or two sets is fine when you have your form spot on and this is when you will progress onto diff split
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« Reply #13 on: October 01, 2012, 06:45:50 PM »

For everybody part except for legs and back I do the following.

2-3 warm up sets with high reps and light weight only on the first exercise. Then 1 set to failure with help from my training partner.
Then I believe I'm completely warmed up. I'll do two or three more exercises with 1 set to failure with help of my training partner and thats it. Six sets in total. I had been doing each bodypart once every seven days and now have tried switching it to every ten. Legs and back I always do 20-30 sets depending on how I'm feeling.
Good . As you get stronger you need more recovery. Why 20-30 sets on Legs and back? That's volume training which is different from HIT which seems you are doing for the rest.
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chess315
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« Reply #14 on: October 02, 2012, 01:04:19 PM »

its my understanding dont know if its true or not that dorian did this type of workout all the way to becoming a pro.
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« Reply #15 on: October 02, 2012, 06:19:05 PM »

When I do arms for example my failure sets are in the 8-10 rep range. Without a training partner I couldn't do this because we use the stricktest of form. Seems high but we do rest/pause on the failure sets. For back and legs, many of the sets are 2-6 reps, sometimes even just 1 rep. So for sets it's high but for reps it's still kept very low. High volume training hurt me. Pinched something or other in my shoulder, tendonitis, and have been dealing with what is known as a clay diggers fracture in my neck since May. My body won't allow me to do high volume anymore unless it's chins, abs, or cardio.
Agreed. Heavy weights strict form = key my man.
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