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Getbig Bodybuilding Boards => Training Q&A => Topic started by: tbombz on August 08, 2010, 01:16:47 PM

Title: Dorian Yates - chest, back, delts, arms, and legs.
Post by: tbombz on August 08, 2010, 01:16:47 PM
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
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: Eyeball Chambers on August 08, 2010, 01:54:38 PM
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!
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: tbombz on August 09, 2010, 03:18:06 PM
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.
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: mass 04 on August 09, 2010, 04:25:37 PM
Very informative..the only thing i didn't agree with was upright rows being useless.
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: chaos on August 09, 2010, 04:41:41 PM
this should be a sticky.
:D
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: tbombz on August 09, 2010, 05:30:06 PM
: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.
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: JasonH on August 16, 2010, 04:13:40 AM
Good posts TBombz - I shal peruse these at my leisure.  8)
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: The Ugly on September 01, 2010, 09:12:13 AM
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?
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: mass 04 on September 02, 2010, 05:29:34 PM
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.
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: The Ugly on September 02, 2010, 05:54:04 PM
Is that a rhetorical question?

I don't think so. A little trap, a little side, a little rear?
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: mass 04 on September 02, 2010, 06:03:44 PM
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.
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: Montague on September 02, 2010, 06:24:16 PM
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.
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: mass 04 on September 02, 2010, 06:45:08 PM
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.
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: The Ugly on October 03, 2010, 05:59:01 AM
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?  
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: DSM18 on January 03, 2011, 12:59:08 AM
the wwf is strong in here...
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: tyciol on March 18, 2011, 10:19:08 AM
World Wildlife?

I can always use another delt training guide =)
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: Donny on March 25, 2011, 04:56:14 AM
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 :)
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: abijahmaniaco on November 12, 2011, 09:34:11 PM
thanks for posting. dorian will always be the man.
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: SamsonD on November 13, 2011, 12:12:35 AM
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. 
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: abijahmaniaco on November 13, 2011, 07:04:10 PM
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.
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: Montague on November 26, 2011, 05:54:02 AM
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.
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: g101 on December 24, 2011, 10:51:07 PM
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  :-\
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: ExCompetitor on December 30, 2011, 08:57:17 AM
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.
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: triple_h on July 09, 2012, 09:55:10 AM
its always to get great advice from the PROS. seeing the vids i need to alter some mistakes i do in the gym
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: DeepBellyMuscles on September 27, 2012, 05:40:54 AM
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.
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: SupahStah on August 31, 2013, 02:48:25 PM
Hard to hear the guy over the background chatter of the gym, but it's worth re-watching parts just to get the info.
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: bigboithetank on March 08, 2014, 04:41:32 PM
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.
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: bigboithetank on March 08, 2014, 04:42:50 PM

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. ;)
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: io856 on April 08, 2014, 04:00:08 AM
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
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: porkchop on January 07, 2015, 07:29:29 PM
Appears that all of those links are now password protected.

 :(
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: Jona on May 05, 2018, 10:29:36 AM
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.
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: g7wiwo on July 11, 2018, 01:53:56 PM
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
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: Rmj11 on June 17, 2019, 03:54:04 PM
Yatesís routine 1983-1986

Workout A

Bench press 3x5-8
Incline press 3x5-8
Incline flys 3x8-12

Chin ups/pulldowns 3x5-8
Bent rows 3x5-8
Deadlifts 3x5-8

Press behind neck 3x5-8
Side raises 3x8-12
Rear raises 3x8-12

Leg raises 3xmax
Crunches 3xmax

Workout B

Squats 4x5-8
Leg press/hack squats 3x5-8
Leg curls 3x5-8
Calf raises 3x8-12
Seated calf raises 3x8-12

Barbell curls 3x5-8
Preacher curls 3x8-12

Pressdowns 3x5-8
Extensions 3x8-12

Start off with 1-3 warm up sets on the first exercise of each bodypart (not shown, only worksets are displayed in the routine).

Take worksets to positive failure or 1-2 reps shy of failure.

Do a one on/one split

-

Yatesís routine 1987-1991

Workout A

Bench press 2-3 warm up sets 10-12 then 2 work sets of 6-8
Incline press 1 warm up set 10 then 2 sets of 6-8
Incline flys 1x10 then 2x8-10 (both sets done as a triple drop set)
Cable flys 2x10-12

Concentration curls 1x10 then 2x8-10
Barbell curls 2x8-10
Hammer curls 2x8-10

Pressdowns 2x10-12 (warm up sets) 2x8-10
Lying extensions 1x10 then 2x8-10
One arm extensions 2x8-10

Workout B

Leg extensions 2-3x10-12 then 2x8-10
Leg press 2x10-12 then 2x8-10
Squats 1x10-12 then 2x8-10
Leg curls 1x10-12 then 2x8-10
Stiff leg deadlifts 1x10-12 then 2x8-10

Standing calf raises 1x10-12 then 2x8-10
Seated calf raises 2x8-10

Workout C

Weighted chins 2x10-12 then 2x8-10
Close grip pulldowns 1x10-12 then 2x8-10
Bent over rows 1x10-12 then 2x8-10
Cable rows 1x10-12 then 2x8-10
Hyperextensions 2-3x8-12

Dumbbell press 2x10-12 then 2x8-10
Side raises 2x8-10 (triple drop set on both sets)
Rear raises 2x8-10 (triple drop sets on both sets)
Shrugs 1x10-12 then 2x8-10

Split

Mon chest/arms
Tues legs
Weds off
Thurs back/delts
Fri off
Sat repeat cycle

Work sets taken to failure or 1-2 reps shy of failure

Use forced reps, dropset or rest pause on the worksets but sparingly, donít use all the time as this will lead to burnout.
Title: Re: Dorian Yates - chest, back, delts, arms, and legs.
Post by: pamith on March 21, 2020, 05:28:56 PM
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