Dorian Yates beginner workout

[stayhungry 4]

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

[dj181]

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

[_bruce_]

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

[dj181]

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

[Donny]

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.

[jpm101]

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.

[jpm101]

Just to add, the worse thing a beginner can do is to go on a workout split. Good Luck.

[Mr Nobody]

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

[dj181]

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

[Mr Nobody]

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.

[dj181]

3 exercises 2 failure sets per exercise = 6.

how many days per week?

[Mr Nobody]

how many days per week?

4

[local hero]

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

[Mr Nobody]

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.

[chess315]

its my understanding dont know if its true or not that dorian did this type of workout all the way to becoming a pro.

[Mr Nobody]

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.

[Rmj11]

You lot are a bunch of pussies. Yes this workout can be done by natty's. I've done it. Not that taxing at all. This is actually how the old school guys trained back in the day. This is a old fashioned program split in two and you get a day or so of rest in between. What's the problem? You guys are just trying to find a shortcut. Got news for you. No such thing. Do cardio on your days off to increase fitness so you can recover better and be fitter for the workout. Nobody wants to train hard anymore. Bunch of wimps.