Dorian Yates Was Right About Training Frequency

 

Dorian Yates on Bodybuilding, Weightlifting & Training JRE #989

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Dorian Yates on over training

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Dorian Yates One Set to Failure Training Explained | Tiger Fitness

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Dorian Yates about HIT training in bodybuilding

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Dorian Yates’ Training Split

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Is Dorian Yates HIT (Low Volume) Training Good For Size?

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Dorian Yates Was Right About Training Frequency. In 2010 I trained with the one and only Dorian Yates. The Shadow, as he was known, won six Mr.

Olympia titles. He inspired me to start lifting as a 13 year old football player. by Dorian Yates, 6X Mr. Olympia Chris Lund / M+F Magazine Although some bodybuilders do well with training twice a day, I prefer once a day.

That is due to the way I train. DORIAN: I’ll spare you the lecture on the importance of focusing on every bodypart equally as opposed to fixating on a single bodypart. But I cannot go easy when it comes to the matter of training frequency. Training twice a week is more than enough for any bodypart, particularly biceps, which is a small muscle group.

Dorian Yates’ training frequency Muscle growth happens only during rest, after the muscle has been stimulated trough intense stress (weightlifting workout). The theory is that one should train when his muscles are fully recovered from the previous workout. The takeaway: Dorian knew the importance of somewhat-higher training frequency for maximizing muscle growth. If you are emotionally attached to hitting body parts once every seven days but know that you need to increase your frequency (even if only by a little), then Dorian’s training split makes a ton of sense.

In this video CEO of MTS Nutrition Marc Lobliner discusses how Dorian Yates training, EXOS training and most universities train 4 days a week and for most this is the most optimal training. You can check out Dorian’s back routine here. Of course, workout style is just one of the relevant members of the nutrition, training, and supplementation equation.

Provided proper attention is paid to all of them, according to Dorian, most people can expect great benefits from 2-3 one-hour weekly sessions. Dorian Yates was greatly influenced by Mike Mentzer’s HIT training method and started following it from his early days in bodybuilding. His training philosophy involves doing different exercises for each body part with maximum intensity for only one set to failure, excluding warm up sets.

Dorian Yates HIT training principles Dorian Yates followed similar training principles of Mike Mentzer, the difference being that he would warm up with two sets performing 10-15 reps, followed by one intense working set for each exercise using a weight that would let him perform 10-12 reps on the working set. Increasing weight every session. Before 21-year-old Dorian Yates picked up weights in 1983, he picked up books, reading all he could about training science.

It was Mike Mentzer’s Heavy Duty that won over the Englishman. Then when he toiled in the dungeon-like Temple Gym, Yates modified Heavy Duty via experimentation. He did four to eight working sets per body part.

List of related literature:

After the first two weeks (during which his training intensity was decreased), he said he had the best training and energy of his life!

“Keto: The Complete Guide to Success on The Ketogenic Diet, including Simplified Science and No-cook Meal Plans” by Maria Emmerich, Craig Emmerich
from Keto: The Complete Guide to Success on The Ketogenic Diet, including Simplified Science and No-cook Meal Plans
by Maria Emmerich, Craig Emmerich
Victory Belt Publishing, 2018

In his article, “Training 3 Times a Week Is Bunk,” Weider listed off just about all the big names in bodybuilding that had violated this long held standard of exercise frequency.

“Muscle, Smoke, and Mirrors” by Randy Roach
from Muscle, Smoke, and Mirrors
by Randy Roach
AuthorHouse, 2008

Regarding different weekly training frequencies, the aforementioned study of Ferrari et al. [30] showed similar VO2peak increases after 10 weeks of concurrent training performed two or three times a week in well-trained elderly men.

“Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications” by Moritz Schumann, Bent R. Rønnestad
from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications
by Moritz Schumann, Bent R. Rønnestad
Springer International Publishing, 2018

Dorian has done a lot of training where he forced his muscles past the point of momentary failure to almost total exhaustion, using techniques like forced reps and partial reps.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

His book Theory and Methodology of Training describes the various periodization patterns included in this classic wave cycle, starting with aerobic base, adding intensity, and building to peak.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

Most studies have found no change after training (Robinson and Harmon 1941; Sharp et al. 1983).

“Swimming Fastest” by Ernest W. Maglischo
from Swimming Fastest
by Ernest W. Maglischo
Human Kinetics, 2003

However, Wiemann and Hahn (1997) found no change in resting tension as a result of resistance training.

“Science of Flexibility” by Michael J. Alter
from Science of Flexibility
by Michael J. Alter
Human Kinetics, 2004

Whether the emphasis is on muscular strength and power, hypertrophy, or local muscular endurance, the following are the recommended training frequencies (American College of Sports Medicine, 2002).

“Optimizing Strength Training: Designing Nonlinear Periodization Workouts” by William J. Kraemer, Steven J. Fleck
from Optimizing Strength Training: Designing Nonlinear Periodization Workouts
by William J. Kraemer, Steven J. Fleck
Human Kinetics, 2007

Over the past 50 years, researchers and practitioners have developed training methods and tested their efficacy (Black & Mendenhall, 1990; Littrell, Salas, Hess, Paley, & Reidel, 2006).

“Handbook of Cultural Psychology, Second Edition” by Dov Cohen, Shinobu Kitayama
from Handbook of Cultural Psychology, Second Edition
by Dov Cohen, Shinobu Kitayama
Guilford Publications, 2020

In his terrific book Game Changer, Dr. Fergus Connolly makes the very astute observation: “There is no such thing as full recovery after training; there is simply adaptation to training.

“Peak: The New Science of Athletic Performance That is Revolutionizing Sports” by Marc Bubbs
from Peak: The New Science of Athletic Performance That is Revolutionizing Sports
by Marc Bubbs
Chelsea Green Publishing, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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84 comments

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  • This only works with shit load of steroids and for a small % of people. And by no means is the optimal training method for sarcoplasmic hypertrophy.

  • I think the best way, is to start your workout with very intense compound lift, like bench on push days, deadlift or weighted pullups or barbell rows on pull days, and squats on leg days. Spend like 30-40 min doing a top set and then 4 back off sets or a 5×5 etc. Then the rest of your workout is just accessory work and regular hypertrophy stuff.
    Edit: This makes it really easy to apply progressive overload, make sure you are gaining strength over time, and still get volume and intensity every workout. Or, following a push pull legs push pull legs split. Do the first push as a intensity day and the 2nd push in the week as a volume day. Either way works.

  • Everybody responds to stuff differently and it’s difficult to know what’s best. Nattys grow so slow and Steriods will make you grow no matter what method.
    Takes years to figure out ones genetics

  • I love Yates, but he peaked in 1993 and it all went downhill after, with the injuries and all.
    What’s the point of putting your body at risk if you’re not competing!

  • to let your fans know 90% of all this research is done with 19 year olds in college and we’re not all 19 we’re not all in college. I’m 66 and I’m still going strong I still have a six-pack I’m still in better shape than most of the 19 year olds in my gems

  • Anything is good for size when your on the juice. Why ever even compare, study or reflect upon what pro bodybuilders do. It’s absolutely meaningless for all naturals. Stick with the real stuff ����

  • what about doing high intensity to tear the muscle and then work low-weight, controlled sets the next workout for that muscle when you’re sore?

  • It works but it’s hard on the joints because u go heavy every week… you got to try all kidns of styles and see if you progress or not.

    Ballpark I use a training style for 1 month, if I see zero progress I switch, I do Yates style training but higher volume, endless reps, heavy weight mix it up and i’m brutally strong.

  • ive been training for 4 years now lost 116 pounds. i started training like mike Rashid and c.t Fletcher and got results, but after a year of it i started to break down my elbows, shoulder and lower back. took a month off started following Dorian yates training and have made more gains and less pounding on the joints. 45 to 50 minutes 4 days a week.

  • Exactly 45 minutes is perfect time if you do high intensity. Poeple are taking rest between sets too seriously just take a sip of water, give yourself a few deep breaths, shake your arms and continue another set and you have to go almost until failure or until your muscle start hurting and you can barelly move them when you pump.

  • I like your content mate but if there is 2 things I can’t stand is adds and people talking with food in their mouths, nothing is so important that you can’t chew first.

  • A lot of guys even pro`s fuck around a lot, he has proved this by training lots of top guys for a session and having them not be able to keep up or even throwing up in the gym.

  • HIT sets are Maybe 4-3-4 tempo and 60-120 seconds per set. That makes the effect of “1 set” very different from 3 conventional sets of 1/1 tempo for 30 seconds.
    Also, HIT is one set per exercise but multiple sets per muscle group. So for legs, it could be Squat, Leg Raise, Calf Raise…suddenly it doesn’t seem that minimalist in effect.

  • Unless you are on the drugs Yates was on, then no. Most trainees need more volume. The whole one set to failure has been debunked so many times.

    First off, it is impossible to always train with maximum intensity. Mike ‘the deluded Maniac’ Mentzer used amphetamines to keep his training intensity high. The problem with that approach is that it will overload the CNS and lead to burn out. Remember, muscles recover quicker than the nervous system.

    Secondly, the average person does not have sufficient neuro-muscular efficiency to reach all muscle fibers in one set. In fact, we only use about 10% of all available fibers per set. Hence, 2 or more sets are needed, the science is pretty clear about it.

    Thirdly, constantly training at maximum intensity makes you very injury prone, just ask Dorian ‘I’m my own biggest fan’ Yates.

  • He is so right. In my twenties I wasted hours in the gym. Now if its over 45 minutes it means I either rested too much or added cardio after.

  • I never thought too much about the nervous system in my training. This is excellent information.
    I did know about changing things up, e.g. changing exercises, changing exercise order, changing time under tension, etc., to get increased muscle stimulus, but never thought about it from the nervous system point of view. Sometimes I will perform compound movements, such as the deadlift, at the end of my routine and sometimes at the beginning. Putting the compound movement at the end is a huge change, and really shocks the system IMO.

  • Just came back from the gym, train under or a little over 45 minutes barely walk out the gym on my way out I saw a couple guys that have been there before me and still training…:D

  • This is like asking “Is Usain Bolt’s speed program good for speed?” Pretty sure if a guy who won the Mr. Olympia 6x…in a row…said its good for size…you can bet your ass it’s good for size. Your asking a guy who reads Harry Potter???

  • Good video. You got a little butt wink at the bottom of your squatting. You should shove your knees out more and that will resolve it. That is why you are struggling to hit depth. That, and maybe some hip flexor/hamstring mobility issues. Can’t ever go wrong with Joe Rogan:)

  • Yates did NOT use LOW VOLUME. If you look at the program that this guy used, its just wrong calling it LOW VOLUME. Yes, they only count 1 set, that is a retarded set to failure and even past that sometimes, but before that set, in his training, Yates use warm-up sets, that are basically working sets that aren’t to failure. At some point he did close to 20 total sets for back… Ok, only 5-6 to failure, but another 15 at RPE 7-9. This isn’t remotely low volume.

  • True Dorian HIT requires a training partner for doing forced reps and negatives. Otherwise true failure won’t be obtained because you are limited to positive failure, when you still have some left to do negatives. You can simply incorporate the principle of pushing beyond failure on the last set, while also doing 3 sets of burning pump work, to add volume. Last set, if you don’t have a training partner, do some rest pause plus drop sets. You still miss out on the negatives. Some exercises, like curls, you can do negatives on your own, but others you can’t.

  • what a great guy Dorian is….He’s 1of thee greatest bodybuilders ever….And I hope young bodybuilders take his advice and learn and fully understand so they can achieve there goals and take xtra care of there body’s so they can enjoy there lives and not abuse the shit outta themselves and end up Dead Long before there time.
    Full respect to Dorian you’re a true inspiration Live Long and Prosper:-D

  • Lol, clearly at THAT level of drug use it was at least as effective as any other form of training.
    Back in the natty world HIT is one of only 2 general styles of training i have found in 35 years of training that give any wothwhile results, the other being heavy sets of 5-6 reps.

  • I tried the Heavy duty �� ing..It just was not for me..My train of thought has always been.. Im taking the time to prepare for the gym.. so why should I be in a rush to leave.. I had days off for a reason.. Dorian had some freaky injuries.. so as much as I liked him as a Bodybuilder..Im not inclined to follow his lead..But to each his or her own… It worked for him…

  • ive been throwing in Speed in my lifts, along with Negatives. Even Pause reps and 1 1/2 reps (db curls). I change it up Month to month or even week to week. Light weights with strict form, and control through the movement. Thank You for your very awesome channel, ive watch alot of your videos and use it for information, so thank you for everything you put out, from Peer reviews to your specific informational vids you do. Much needed, and much appreciated!

  • Grinding through reps to the failure point is a ticking time bomb to injury…fact. Worse, is it is not needed for progression. Sure it works, because it will provide progression, but not the best, or only way. Risk to reward gives it a FAIL as a best choice.

  • Not enough warm up sets and training heavy and to failure too frequently will lead to injury and injury is what ended Dorian Yates bodybuilding career and his weight training career too as he cant weight train anymore.

  • What’s actually cool is that most people would assume Dorian would know the answer as he’s won mr olympia 6 times and that jeff hasnt won any so knows less but it’s actually the reverse. Jeff knows better than Dorian and all the Mr Olympia champions of the past, why? Because they found a method that worked for them whereas jeff followed the science. Jeff goes solely on evidence from experiment as a good scientist should and doesnt go on guess work or “feeling” or hunches. So yes dorian yates had a method that worked, but following the science will give better and more optimal methods

  • How does it make any sense training biceps and chest rather than back and biceps when you are really working your biceps on back exercises? Anyone? I guess that steroid recovery time allows for this and produces superior results.

  • Jeff instead of reciting other people’s research when someone ask you a question why don’t you tell your opinion on what you’ve tried and what works for you?

  • Muscle growth has been studied a lot actually.
    Volume (weight x sets x reps) is the number 1 parameter for hypertrophy as long as you are using at the very least 60% of your 1RM.
    Anything else is just details.
    The low volume advocates are con men. Doing one set, failure or not, is not optimal.
    All the biggest guys are training high volume.
    Dorian is just one exception to the rule but with his genetics and drugs he would have grown from anything.

  • Dorian EH has an absolutely phenomenal track record of bodybuilding holding his many Olympia titles as he does, so his perspective should be respected however I disagree with you. There are 1000 ways to skin a cat, so the saying goes. Dudes in prison overtrain all day.

  • For nervous system engagement, yes, quick positive. You didn’t point out that he does super slow negative, to cause maximum micro-damage to muscle tissue with minimal sets. Yates only ever did 2 to 3 sets, when bulking. He even goes through all this in a long video he did in britain about his training.

  • Who da fuck says you cant over train? Off course you can tear down the body more than it can recuperate. Anyone saying different has an IQ of 60.

  • Defining intensity for oneself and applying it is the key and also what is true is length of workout applied defined intensity for a set period of time per area

  • The only way of doing higher volume and more sets is to lower the intensity, there’s no way around. You can train long or you can train hard, you can’t do both.

  • Progressive Overload is the most misunderstood method of training out there and it’s not even debatable. Anyone who thinks progressive overload is strictly about increasing weights and reps is a complete moron.

  • My personal experience over 30 years of trying most everything bodybuilding points me towards agreeing with Dorian. Once I stopped marathon training sessions (2-2.5hrs 4 times per week ) my body started to recover and grow. I don’t take bodybuilding drugs. Just hard training and Whole Foods diet. It was actually pretty amazing how simple the formula was. Don’t overtrain, don’t overeat and rest, rest, rest. I eventually relented to this after years of over training/eating and now at 54, I have a better balanced physique than my 20’s. Live and learn it’s said redundantly. High training volume and overeating might work for some but not others. Key is to be open to trying something different. I always thought bodybuilding should be renamed bodylearning/building. If you reach a point thinking you know it all, you’re doomed to decline.

  • My biggest question is, how to train to avoid injuries if I am 25 y o woman who just enjoys training but has no specific goal (I am not training for competition, nor for gaining max muscle mass etc)
    I feel like sometimes I get too passionate and go lifting/squatting my body weight or a little more plus I do stretching, yoga and cardio
    I don’t do my max rep/weights all year round, whenever I feel exhausted I go lighter
    I progressed from zero to be able to lift 50 kg which is my body weight, and I am scared to go heavier and not that I want to, but I am stuck and I don’t know how to further progress

    I’ve heard the trainers say how stressful it can be for my nervous system and hormonal balance also for my spine and joints. Ofc I am not trying to become an athlete so safety comes first and I’d rather do exercises that might be less effective but safe…. However it is very difficult to find a good balanced information about this kind of info for regular ppl, especially for women

    All info out there is for athletes or for men who naturally have more explosive power or strength I can’t perform push ups or non assisted pull ups����
    I am so confused
    Somebody help me

  • Thank you marc……obviously people haven’t read and understood that you still have volume pyramiding up to one set to failure versus straight set type of work outs….this heavy duty is really good when used in a cycle

  • I’ve been training for 25 years and training people for many of that too. High intensity low volume training is definitely more superior way of training….. For me and my body type that is, as long as you spend a lot of time warming up etc.. Some people may react better to high volume, but if you do low volume you got to have the fortitude to go to the death on the working sets. Cheers Jeff great channel you have here old mate

  • Just read “The Muscle & Strength Pyramid” from Eric Helms (or watch his summary of his book it’s for free). I don’t understand why everyone makes it so complicated. Obviously just only to sell their “secret” methods and plans. But there is no magic or mystery behind it. There are enough studies today which shows exactly how you have to program for an efficient training plan.
    Oh, and one another thing: never listen to someone on steroids (basically every pro body builder)!!! These people live in a completely different world. Sadly, they are the loudest one who spread their stupid bro-science.

  • Now I understand why I see calisthenicmovement guys do the compound movements such as pull ups with fast positive and slow negative. Thank you very much, I’ll start doing this from now on

  • You wanna get really jacked like a bodybuilder, take some “vitamins”. There is a reason they look so much more different than everyone else and it not really because of food or a specific training style.

  • Love this. It was very helpful and informative. I started including the slow eccentric (3-5) movement last year along with the explosive concentric and it has increased size, strength and how my body responds to everything.

  • I train 2 hrs full body all isolated per day 6-7 days per week and I am still building mass and dropping fat. Every thing every day.

  • The average person does not have the physical or mental capabilities to push a set like dorian or mentzer and that’s why that style don’t work for most ppl.

  • No, there was several studies in 2018 that actually proved exercise to failure point is all you need, i.e 15 lbs until you cannot lift it will net you the same at 75 until you cannot lift it but 1 takes a lot longer.

  • People need to understand that these guys are freaks + drugged up. Whatever they do is gonna build them muscle. Don’t follow what they do, don’t listen to what they have to say, it’s just about the worst advice you can find. Strucyure a realistic plan for yourself and stay away from the ifbb bullshit before you hurt yourself

  • Jeff you should research jeff willet and skip la cour, which advocate 4 to 6 rep range 6 to 9 sets per bodyfat, train each bodyfat once a week

  • Funny because Yates built his body using volume. His first routine used to take him an hour and a half to complete. Many big guys I see training train for more than 45 mins. To me 45 mins is just warming up. Coleman, priest, lerone still built great bodies using volume and they train longer than 45mins. The drug free guys from the 40’s and 50’s trained for 2 hours and still built great physiques. No matter the theory on the 45mins in the gym real world results will dictate otherwise.

  • Can calisthenics or dynamic stretching be used as a warm up before your actual workout? I have heard that static stretching is not good before a workout session, because it causes a higher risk for injury. I’m not sure if that is true, I’m asking because you seem extremely knowledgeable. Thanks, James! Been drinking my BCAAs every day cos of your vids!

  • When I started using Dorian Yates training technique my body grew and took off! I gained 20 lbs of muscle in a matter of 4 months. And this was after of 4 years of training with high volume. I only use high volume with biceps. I ended up tearing my bicep tendon completely off the bone training like Dorian with biceps.

  • Mr. Mark I’m of 16 years I’m of 65 kg and I wanna be a pro bodybuilder and Mr Olympia someday after watching your one video I decided to take steroid from 26-27 and I have been lifting from 1.5 year, can I be? And I want some guidance on how to become rich as a bodybuilder like you and I need some knowledge on steroids, plz guide me, respect

  • As a rock climber we’ve always focused on recruitment training. Since the early ninety’s if you were climbing well. Always the maximum amount of recruitment fibers for a given task with the least amount of body weight? Has been something of a mantra for better climbers. And we trained finite muscle groups with drastic consequences for miscalculation fingers do not heal well! What’s the concept of neurologically stronger and our capacity to pull harder? I would reference the campus board and the late Wolfgang Gullich.

  • HIT WORKS!! I have gained the most muscle and strength training once a week doing 1 set of 5 or 6 compound exercises (no pre exhaust, just straight sets). I found that adding very small increments of 1 pound to the squat, bench press, deadlift and 0.5 pound to barbell curls worked wonders.

    People need to understand that if you double or treble the weight on the squat, bench press, deadlift you will be MUCH bigger. I squat over 330 pounds to parallel for 15 reps and my thighs are huge! Anyone who says HIT doesn’t work is a fucking pussy!

  • Bullshit Arnold S. stated that he wanted huge boulder shoulder so badly that he trained them every single day to get the results he had.

  • It should be important to note with Dorians training yes he did 1 ‘working set’ but did warm ups first. He also didn’t just work to failure, he used stripping and forced reps so that 1 working set was literally using all the energy. On an interesting side note this 1 working set approach was also used bu Ed Coan, one of, if not the best powerlifter of all time.

  • If you listen to Dorian Yates talk about his program he does say to do a 6 week block of one set intensity training then have week off then do block of lower intensity training before doing another high intensity block

  • Lol Marc is hurt Dante Trudel is building a following on IG. THE THUMBNAIL ISNT EVEN DORIAN. Speak on what you know instead of pretending to know everything

  • Hello, When I program for myself I generally do 70-80% of my one rep max for 7-9 sets of 4-8 reps depending on the compound movement. I do not do box jumps or speed work but I do run at least 3 times a week for 2 miles within a 15-17 minute time frame

  • You sure did some hvt in this video high volume talking paired with a high intensity diaphragm workout:-)
    Joking aside the information was great as always, thank you!

  • The main premise of HD is work to true failure and then rest. No more sets, no more useless exercises that will only further break down your muscles and hinder your ability to recover!. The one set to failure is the goal but you will do more than one set. Warm up set, tune up set then the working set on the first exercise. After that its tune up set then max set to failure and so on. There are many variations of the HD method and you need to find what works best for you. I use HD training periodically to break things up and it works. The hardest part of HD is staying out of the gym. Once my gains begin to slow, I change it up and do something else.

  • Another great video filled with quality content.
    What are your thoughts on “bio-hacking” and Dave Asprey’s bulletproof training methods?

  • So if im getting it correct, there is no benefits in lets say on a push day.
    :

    Starting up with stretch, jumping on the bench press doing only 1 set. (If you don’t count lifting the bar without any weights for 10 reps)
    Then starting pushing your maximum for as many reps as you can, increasing slightly each time you bench. Either in reps or weight?

    I have been doing this program for 2 weeks barely, but i’m still increasing weights.
    However I’m quite new and only bench press about 85 KG for the moment, so IDK if I would’ve increased in whatever program I would’ve done since I’m just a noob anyways within my first year of training serious.

  • His advise is on point. But good look having a proper and intense 45 min workout in a comercial gym without people coming through your way and without busy weights/machines…. I remember mentally preparing for 45/50 min workout and end up in 90 because of that…

  • Lol… Dorian Yates… 6 times Mr. O… One of the best physics in history. And Jeff Nippard here in a grey sweater… apparently 110lbs… questions his way of training. Lolololol the audacity!!! Just put it like this… If you don’t have the balls to train like Mr Yates… Don’t blame it on HIT… Its just for grown ups. Wow. Unbelievable!!!!�� And hey… Don’t reply to this all but hurt. You know it’s true!!!!!��

  • hes so right.. i see some guys and girls who stay at the gym for hours man doing so many work outs etc and i just get in and get it done in 45 mins or so.. like u gotta go fast and take small rest periods u gotta keep that heart rate up and sweat man.. if u take to long then ur muscles get cold and its just boring lol

  • Very few can go true High intesity like Dorian. His training was very very very high intensity. Most of us would have ended the set while he was still getting a last few reps, with the aid of his legendary training partner. If you don’t go as intense as he did, the High intensity approach isn’t likely to work as it’s not true High intesity

  • Okay that is a great point but what about Jay Cutler Jay Cutler was like almost 320 lb of season 265 to 270 pounds on stage and if you hear his interviews he never used Dorian Yates technique or Never Killed the muscle to failure and he was a beast for time Mr Olympia sometimes you have to work for what is good to your body but I don’t think this is the most amazing method just because of Jay Cutler

  • Training 45-1.5 hours 3 days a week for natural trainers is perfect for growth. Don’t ever listen to anyone who says otherwise they no fuck all

  • I know this type of guys from the gym.. They come in, talk talk talk, never workout properly and never gain any muscle and fuck off back home.. But they are the ones explain the science behind the muscle gains and talk about it more than anyone else:))

  • what doe he know he did all his training on drugs he does not know when all dugs he was on yes he right 20 mins is right if
    you dont have time dont train Dorian train on drugs not with out so he dose not what is need???

  • The dude trained only 3 hours per week give or take and won what? 6 Olympias? Sometimes it is about training harder and not longer

  • I see no issue in dipping into both realms (HIT/Volume) as needed.
    There’s room for both,if used appropriately catered to your goal.

  • Before i watch this video, i just have to say, i saw the best results in myself with high intensity low volume sets, but i worked out twice a day with them.

  • Very informative and well presented james. I liked your content and that’s so uncommen as I have watched almost all youtube videos related to this subject.

  • You need a good training partner or even a trainer to assist on the forced reps. This system absolutely works but you have to get to a certain level of fitness to activate enough fibers and tough enough to push trough the pain!

  • I was an Infrantry soldier and I basically trained like I was a Viking I ate and drank as I wanted and I trained to the death nervous system death. I would get immune system crashes and feel weak I was skinny but I could everything. After my metabolism became more efficient I started gaining weight fast and I was super lean. Then once I stopped being a savage and took care of my body like an athlete, like a professional soldier. I saw massive gains in all aspects of fitness mainly my power output and recovery time is bananas. Im like a tazmanian devil. Think of Jujimufu but at 195lbs running 2 miles in less 10mins and repping up to 300 military pushups in one go multiple times. I was paid and glorified for it so its not hard to see what motivated my insanity.

  • How are you gonna work all the muscles in 45 mins a day,3 days a week.
    I have this question for so long now,which is,is it enough to work one area once a week?
    I mean,back once a week,chest once a week and so on

  • What he fails to mention is his warm up protocol and advanced techniques. He didn’t just walk in, bang out 1 set then bounce. He was very thorough. Same with Mike Mentzer. They’re all effective, its about preference. He explained the crossover well though.

  • Dorian Yates was at the Pinnacle and he still has his body to be able to move and walk around compared to a lot of them. I can’t believe educated people that make it in the ranks of bodybuilding they think there’s no such thing as overtraining that literally is the dumbest and most ignorant thing I’ve ever heard. That’s the case just go train from the time you wake up to the time you go to sleep everyday course eating in between y’all to be mr. Olympia within a year. To me it’s so easy to tell if you’re overtraining even top-level Pros can’t tell it seems. Like Kevin levrone e he doesn’t have a brain in his head I’ve listened to him when he was preparing for shows he was so far over train he’s going to end up with something you can’t pronounce type of cancer. Just because you can will your body to do it doesn’t mean you should I lost every bit of respect for Kevin after I saw that he did nothing but make a fool of himself. When you’re so far gone that you can’t sleep you’re in the final stages of overtraining to say the least. And not being able to sleep just makes it worse. At that point your nervous system is so shocked to shit that it literally cannot come down. There’s no drug that will help that or make it go away. The only thing that will help is rest and time away from training

  • It’s not the number of reps or sets, it’s time under tension the right amount of tension with the best possible technique. This is what matters.

  • I fried my CNS. I usually lift slowly and taking long rest between sets, been doing this for over 2 years. I started doing explosive squats and chin ups. I couldn’t sleep at all last night from that workout