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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  • 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

  • Ok, enough with the bullshit. Dorian in his early years trained a lot longer in the gym to build his body. This is from his actual training journals from 1984.
    Day 1

    Chest
    Bench press 4 sets
    Incline press 3 sets
    Flys 2 sets

    Back
    Chin ups 3 sets
    Cable rows 3 sets
    Shrugs 3 sets

    Biceps

    Barbell curls 3 sets
    Preacher curls 2 sets

    Day 2

    Squats 5 sets
    Hack squats 3 sets
    Leg curls 3 sets
    Calf raises 3 sets
    Calf press 2 sets

    Shoulders

    Press behind neck 3 sets
    Side raises 2 sets
    Rear raises 2 sets

    Triceps

    Lying extensions 3 sets
    Pressdowns 2 sets

    Now each workout would have taken just over an hour more or less. Not 45 mins. Dorian would rest 1 to 2 mins between sets, sometimes a little more if needed. This is how he built his body before resorting to steroids later on. Fact.

  • I only go to the gym once or twice per week, so I try to get the most of it when I do and spend around 2 hours to get in a total body workout, but I fully agree the best training plan would be only around 1 hour per day hitting different areas of the body each day.

  • I’m trying to get in better shape so I perform better in recreational sports. I’ve been trying to get “stronger,” but lately I’ve been thinking about power and acceleration. So I have been doing the positive quickly, and the negatives slowly

  • I agree bodybuilding workouts are not marathon workouts. Sort and intense workouts are more productive to building muscle. I wish Dorian Yates was my personal trainer.����

  • I think people are pussies when it comes to higher intensity. it take u to the dark world with the sharks. something u havent seen before so people are so uncomfortable. I struggle with the mindset for this myself

  • There is one constant in volume and muscle mass…failure is what creates that stimulus. Volume or low volume. And if you cannot recover, lower the volume. The cns gets destroyed if you truly go to failure. If doing hit like dorian, he always reccomended taking a week to back down the intensity every 4-6 weeks so you dont crash.

  • If you listen to me, worth it, otherwise health and wealth be risked. Traction necessary for stressed disc in vertebrae. Light traction for prolonged time. Especially if you feel tight or sore lower back.

  • No offense to Dorian, bit his style of training ( heavy duty ) can’t be maintained for the long haul. He has severely injured his body several times ( just as Ronnie Colman has).

  • It’s nice when things fall in line with what I practice. It’s so important to find the right people giving out good information.

    I’ve changed how I lift over the past couple of years so that I now try to explode through the positive, then turn the negative into at least a 3-step movement since you have more prolonged strength through the eccentric portion of the movement. And I always look for a chance to rotate sometime in there.

    These are easy things but unless you find good info, you’re doomed to lift how that high school assistant football coach told you to.

  • Insulin gives the bloated look. Growth hormone gives that grainy vascular look. Stallone looked normal in Rocky but got the vascular look with veins on the shoulders and pecs. I used a Dorian Yates style type training when I was in my mid 20s and did achieve a muscular and massive look but injured myself and had to stop weight training for 15 years. I think it is dangerous style of working out and is not measured or controlled. I prefer volume style workouts peaking to a phase where I will take each set to failure for 2 or 3 weeks maximum, then deload or layoff.

  • Dorian Yates is the man that got me into lifting. Listened to him on the Joe Rogan Experience and got a gym membership the next day.

  • I totally agree,, on what you where saying, its ironic that im in the proccess of making a regimen. Calisthenics an similarities from Body Beast combined.
    Stay on your Good Work. Blessings

  • I dropped the high volume and started doing Yates style and followed the Blood n Guts videos. After 4 weeks I saw more results than I did in 6 months, I must have grew roughly 10%.
    Although it worked for me I think I responded so well because I totally changed the way I trained and shocked my body, probably stopped the over training also.
    The gains have slowed down now so I will try something different.

  • yes i went lift 100 kg year i was stuck on 80kg 90 kg 14 reps on 80 kg. still then fluxated,,,,,, then i lifted 100 kg felt heavy real heavey held it didnt bench cam back the 2 days later felt lighter not light but lighter. then repped it. 2 reps.. now ive used this method to then rep it for 5 reps only one set alot rest to get passed that part

  • But Rich Piana said that people who say overtraining is possible are just some fat lazy motherfuckers. 8 hour arm workout, gotta confuse the body, right babe?

  • One thing Dorian also said was this…..he didn’t just keep trying to add 10lbs here or 5lbs there every single week…..sometimes he didn’t go up, sometimes he increased say 2.5 lbs…..n through a years time…if he increases small increments over time that 1 year progress might have been an over all 50-60ish lbs In his lifts….that’s how he kept pushing forward

  • One more question to answer in the daily Q&A uploads tomorrow, then it’s back to the regular schedule! Hope you guys are enjoying so far.

  • Who else loves the way Mark finds a way to promote his products in every video! Not taking the piss, the guy has a business to run but genuinely…bravo

  • Any advice from Yates is very appreciated.! I literally overtrained for 8 years before a man said you mind some constructive criticism you’re overtraining. I thought to myself whatever you steroid monkey and a year later I had not made any games so I tried high intensity and put on 20 pounds in a year I’ve been using it ever since with some variations. After years of research my program is almost exactly what Dorian Yates does. He pioneered what I do and it is very appreciated. I hope I get the chance to tell him that one of these days. He was the last of the great ones. Logic and intelligence guided him. You don’t find that in bodybuilders anymore or much at all for that matter. I am not attacking anyone specifically but the sport now days has lost my interest. I used to never miss an Olympia and be excited for it every time I haven’t seen one in 10 years now. I still keep up with the science best I can but that’s it.

  • I always considered the cns to be an effect of lifting, never considered that i could intentionally program a workout with my cns in mind.

  • Interesting, I just bought a muscle and fitness 1982 with a big article by the late Casey viator.   he stated that he could never built a championship body with just 1 or 2 sets per body part. he said many people in this magazine, I gather (Mike mentzer )will hate me, but wen Arthur Jones looked away I would do many more sets.

  • My training revolves around my boxing so ideologies probably differ then others here but I only do compound movements my frequency is 3 days a week no particular days just going every other day. I will start with weighted pull ups typically 80%-95% of my 1rm obviously 95% to really focus on maximum strength and 80% so I can focus the explosiveness of the movement anywhere from 3-6 reps always with 5 sets I will superset with feet elevated plyo push ups and will go until speed of movement slows 2 minutes rest in between. Then I will go to single arm dumbell OHP super set with bent over rows my sets reps and rest schemes will remain the same and I will end the resistance portion of training with a 4-5 sets of 3-6 reps barbell jump squats controlled negative explosive on the way up on the last set I will do between 15-20 reps just to finish things off yes its not a lot of volume for the legs but I’m also a full-time roofer/carpenter if my legs can’t work it’s dangerous for others and myself. That just covers the resistance training not mentioning the conditioning skill work or ab work.

  • Over the years,( many of them ), I’ve trained long, and I’ve trained HIT. Back in the day everybody figured to get arms like Arnold you had to do 20 sets per body part. If you had average genetics ( hard gainer ), you burned out quickly. We discovered common sense routines by the great John McCallum, and abbreviated ones by Bradley Steiner which taught the benefit and value of building a foundation through basic strength/power movements. It worked. Then Arthur Jones and subsequently Mike Mentzer came along and the HIT,do a set till the enamel on your teeth crack, program came along. Again as a lighter boned hard gainer it didn’t work. Initially gains, but then tendinitis and strains followed. Actually a form of over training. In the mid 70’s a fellow name Frank Calta came along with Rotation for Recuperation. Worked great. Lee Lebrada preached 8 10 sets per body part. Hard but not crazy. Also worked well.

  • Omg, I literally did 1 set no warm-up on the bench nothing more nothing less.
    Feeling like an idiot for taking “One SET” to fucking obvious

  • Main thing about HIT training is quality over quantity.You do not need 1000 different excercises for a body part,you just focus on 2-3 of them per body part and do them hard 1-3 all out sets not counting warm ups. Scott Wilson man known for his wide shoulders only did presses,rear and side laterals nothing fancy.Excercise rotation is zomething we do to keep our minds fresh but body needs consistancy,laterL is a lateral,curl is a curl,you still hit the same muscle.I personLy do 3 working sets of 3 excercises per body part.And if steroids help recovery and building bigger muscles,isnt it obvious for a natural to workout every other day to help his or her recovery,no matter if its full body or split.

  • Arnold would lift for 2 hours twice a day. He would do 30-40 sets for a single muscle in each session. 60-80 sets a day, 4+ hours a day. And we saw Arnold’s physique. If you are enhanced, I’d say overtraining will be difficult to achieve.

  • I suppose that each person has to find out what is best for themselves….Dorian was a champ using his system and Arnold was a champ using his system…total opposites…yet they both worked…obviously.
    Perhaps…a bit of both is best?

  • The hitters (aka lazy people) say that you can train hard or you can train long but not both.

    Bullshit.

    The trick in bodybuilding is to work as hard as you can for as long as you can. Training hard does not mean going balls to the wall. It’s simply not necessary. I’ve trained for an hour and a half at times and I made gains drug free. The whole 45 mins crap actually came from the cardio aspect of things. If you go hard for longer than 45 mins at cardio like running or such your body will go catabolic since cardio is continuous. Weight training is not continuous. You do a set, rest, then another set, rest. Seriously you have to read between the lines when someone says that if you do more than 20-45 mins in the gym, you’re doing too much. What crap. I’ve even heard trainers say that if you start to sweat you’re doing too much! Seriously?! People are afraid of hard work and being put off from being the best they can be. It takes more than 20-45 mins lifting weights 2-3 times a week (unless you’re doing full body but that should take you more than an hour to do) to improve your body.

  • Wrong. The only time that you should “periodize” out of high intensity low volume is perhaps for contest prep. Dorian now admits this himself. I’m amazed how people can say this type of training should be modified in anyway, consider that Dorian is a six time Mr. Olympia. Stick the reports and graphs in the garbage and follow what has been proven to work. But I guess you need to make some coin and talk about something on this channel.

  • Totally agree with you mark! Progessive overload works great for me. Also I was thinking the same thing none of the guys in my gym use any intensity no push. Whats the point. great info thanks!

  • Man there is so much science to weightlifting even in SSS’s old videos. I’m only using resistance bands since I can’t afford weights or a consistent gym membership, but I just work out until I’m exhausted. There’s a billion other things going on in a single bicep curl, but I guess this is why they call it exercise science.

  • I used to do more volume training but after learning about Dorian’s philosophy, I switched it up and found that in volume training I was mostly just going through the motions. With one set to failure (with warmups) I found that I had more of a mind muscle connection because it’s ‘THE set’.

  • I am very sorry about Rich. He was a very genuine person a rarity, indeed. He lived AS HE HAD TO, and longevity isn’t everything. I am so glad he didn’t hang on as an invalid! For him, it wouldn’t have been a life… Chanel, you will get through by yielding to your grief, every time you need to. You will sob alone or with someone, every day, more than once a day, for maybe 2 years.
    (Having gone through something like this many years ago, I have some insight.)
    But I sense from what I have seen of you in videos Chanel though it may not seem so now, that you will prevail. My sympathy to you.

  • Have had great gains doing Dorian Yates’ Blood and Guts training. With high volume training, knowing that I have to do 20-25 sets a week per body part, I inevitably start pacing myself, leading to less stimulus per set. Alternatively I would go too hard and end up with poor recovery between workouts. With HIT, pacing goes out the window as you have only 5 or so main sets per body part each week. Since you have a week to recover, you never worry about going too hard. I swear though, even after a week, it seems like you don’t recover, especially with muscles that are secondary movers on other days. Mixing it up like Jeff says is best, because it’s not a routine you can do much longer than 6 weeks since fatigue starts to seriously kick in around week 3. My experience says that you can’t go (true) high intensity with any program (weights or cardio) for more than 3 weeks, so its best to always take a lighter 4th week focusing on technique with higher volume and 50-60% the weight you normally use.

  • I have always swayed to the side of explosive movement, but a varied approach is the all round best approach, in my opinion, because it makes sense to me, in my head, as of right now. For example, If your body has the ability to sprint, and you never practise sprinting, the time when it comes for you to sprint, your central nervous system will not understand what is happening, it would be unchartered territory, and it will bring a hidden weakness to the forefront of your mind, which will interfere with your confidence of your ability. I personally need to put more time into lifting heavy, and sprinting fast

  • I have a question, hopefully someone can help me out.

    My question is when it comes to training more than one muscle groups in one day for example on a push day you would do chest shoulders tricep. Is it more effective to focus on one muscle group then move on to the next eg,

    bench, incline db press, chest flys (chest)
    OHP, side raises, rear delts (shoulders)
    dips, tricep extension, skullcrush (triceps)

    Or

    A mixture of each muscle group eg,
    Bench press, OHP, dips, incline db press, side raises, tricep extension, chest flys, rear delts, skullcrushers

  • If you were a beginner, It would be easy for you to lift more weight within 1 or 2 weeks. Because, your body has been used to new movement. That means you will lose what you don’t often use.

    For example, losing some muscle mass can happen if you don’t lift weight anymore. Even though English is your naive language, If you don’t use it for over 10 years, It is possible to forget certain words.

    Therefore, choosing your sport should be beneficial for muscle building purpose.

  • In the gym, one day i do heavy weight, the next day i do light weights.
    Once a week a do a pyramid.

    But listening to this, makes me questioned what i have been. How can improve it.
    The more scary question, is what im doing beneficial in the long run.

    Why isnt this type of stuff common knowledge!!!!!

  • This guy had the greatest genetics in bodybuilding. You only have to look at his younger photos after one year of training, he looked like Zane after 12 months. What worked for Dorian will not work for 99% of people. 4 days training a week is not nearly enough for the average man.

  • The thing is with dorian..people keep saying he just did 1 all out set to failure…that’s only cause most of us count warmup sets…pyramamidding up in weight…we count those sets…while yates never did….also remember, he might have only done 1 all out set, he did 3-4 exercises for each bodypart…so he wasn’t just doing 1 set..he was doing 3-4 all out sets per bodypart……so when people say, studies show multi sets are better for growth than single set…dorian didn’t just do 1 set per bodypart…he did 3-4 sets. plus warmup sets.

  • Tracking is the magical element along with Consistency……..when you train long enough to notice your joints protesting against weight you can handle it’s time to cycle up in weight then down a little to allow your joints to unflame… lmao….

  • something i dont understand. arnold traind for 4-5 hours a day.
    dorian ideaology is totally different. their both phyisiques are amazing.
    who is right?

  • I was around when when Jones and Darden took the bodybuilding world by storm. EVERYBODY tried failure training. The logic of HIT, in the hands of Darden, convinced simply everybody. Empirically, failure training was even more impressive it failed to grow a single molecule of muscle on anybody. In fact, EVERYBODY lost strength and lost muscle, if they were able to endure over, say, six weeks of HIT. Never before or after has an exercise protocol achieved such absolute univerality in results, nor on so many people. The famous “Boyer Coe Experiment” (1982?), conducted by Mentzer, was terminated before eight weeks, because Coe was losing too much size and strength. Jones et al packed up and left town soon to be bankrupt. All that Yates “proved” with Mentzer’s idiotic “Heavy Duty” protocol (doing two sets to failure, instead of just one) is that Boyer Coe simply didn’t use enough “juice” for sufficient recovery. HIT never (NEVER) worked on HUNDREDS OF THOUSANDS of us, back then, and anybody saying (or producing studies) that, now, HIT does work, must do what science (and philosophy) must do, to be properly called such: namely, they must “save the appearances” (i.e., account for the contradiction in our appearances of things). Yates “saved the appearances” with massive amounts of pharmaceuticals…How does “Research et al” do it today with HIT?.

  • There are two types of people who train: (1) Those that don’t train and (2) Those that over-train. The orthopedic surgeon sees both of them.

  • I’ve been doing the fast positive slow negative for years now. I’m 66. I don’t expect to get stronger, but I’m working real hard not to get weaker. I vary my routines, but I confess, I don’t think about it too much. Just shake things up periodically to keep from getting stale. Lifting weights is both easy and hard. Easy, because you are just lifting things up and putting them down. Hard because there are so many ways to do it and they all have value as long as you keep form in mind to avoid injury. I do find it useful to occasionally see if a trainer has something that I haven’t thought of myself. They often do. Ultimately though, I think that we are all our own personal trainers.

  • Great guy indeed, always worth listening to. A beast of a body-builder and to all appearances, a thoughtful, well-balanced human being

  • Try this: 2 minutes, as many pushups as possible, rest position is still in pushup position, but butt high in air(shifts load to delts), then continue, then rest, as many pushups as possible. At some point you may start shaking. This is an all out set of pushups,… much like Dorian’s final all out set(pushups are just an example).
    You will feel it tomorrow.

  • Let me tell you guys now, I’ve trained since 2012 and in the last 2 weeks of training like Dorian instead of like for 4/5 sets of 10-12 and doing the 1-2 warm up sets and the one to failure my body absolutely loves it.

  • This is the Master speaking. The Guru of Bodybuilding. I have just recently switched over to Dorian ‘s training routine and am already seeing the results…. The pump stays with me for days.

  • Ice never understood these people who do 2 hours plus weight training

    What the fuck are you doing?? No way could I do more than 40 minutes with the intensity I go at it,do one of dorian workouts to the max and your shaking like a shitting dog in 40 minutes you can’t train for longer,people doing long workouts must be going through the motions

  • I’m a Year late. But somehow i kind of been doing what you talk about with so much passion. From now on I’ll pay more attention to get better results.
    Again thank you for sharing your knowledge

  • Selling wolf tickets������������������������ the click wolf tickets great song. I don’t know enough to apply the topic your speaking of to my training

  • Beware this acceleration in the positive has a high risk for injuries.
    High intensity is the way, but slow controlled movement in positive, static and negative is all that is required to stimulate the nervous system and protect your body for the future.
    Great video, lots of good info. Thanks

  • I remember when I first started exercising I just did pushups and pull-ups for a month…I gained muscle mass and strength far quicker than when I started weight lifting.

  • So if high intensity is good or high-volume is good and high intensity and high-volume is bad then low intensity and low volume must be great ����

  • I think about the nervous system a lot when I work out. I do calesthenics mostly. Warming up helps you get ready and preps the nervous system so I warm up a lot. Then I will do the hardest progression first. Like pull ups. People talk all the time about the nervous system doing handstands. Your body isnt used to being upside down and using your hands instead of feet. Its very taxing on the nervous system and honestly pretty tough on the shoulders.

  • Hey buddy, Dorian, how is it now in M13-Marbella. Everything normal again? Miss you and your wife Gal…thnx for your very good videos, Champ.

  • Good post yes you are correct about multiple sets even metzer said you need a good warm-up. Also unfortunately people hide energy. But my gym we have a unique piece of equipment orthographe ARX that lets you see your output. Everybody bags and hides energy. At the end of the day it’s all about the Contracting the cell of the muscle intensely to failure. If people just do that even with their high volume sets they’re doing good.
    http://Www.crowbargym.com

  • meat he3ads vs carrot heads…..

    just lift heavy weight…then eat carrots thats how you beat them…not worrying about motor neurons

  • NO one talks about recovery..this is the big gap in training…. work hard, play hard, train hard, recover hard. Recover Hard? you say, wtf, yeah, because no one understands it yet….

  • Why do you have to vary what you’re doing in training? The Bulgarians produced nothing but world champions with the most basic weightlifting programs. They did front squats, back squats, clean & jerk and snatch and that’s it. On lighter days they would train power cleans and power snatch with their front squats. Maybe every so often they would throw in Romanian deadlifts and barbell curls (for elbow health).

  • One of the most important videos you ve Ever made. After 5 years of Lifting i finally learned that i SOMETIMES need 4 days of Rest

  • I’ve heard some people say if you have a lagging body part (such as biceps), work then first in your workout. For me, it limits my heavy compound exercises like pull-ups. I always start with the most taxing exercise, and then I progress to the isolation/stability exercises at the end. I find my CNS works better starting with the most difficult/heavy exercises, followed by the less demanding exercises.

  • You ask for people to comment. I just recently subscribed to your channel.
    It was either EDDF or Jeff Cavalier giving you props. AthleanX I’ve followed for sometime. I see his credibility. I also see Alan’s credibility.
    So it stand to reason they gave you props for a reason.
    Thank you for taking the education/wisdom you learned and breaking it down for those of us who may do some of the lifts you promote and see the results yet you use layman terms so we understand why.
    Very refreshing in this venue where so many out there ultimately are using this vehicle to sell their supplements.
    Again thank you.

  • I actually watched an interview with Branch Warren that said he made is best gains initially doing the Yates style (1 high intensity set to failure). Funny that you brought him up of all people lol

  • Oi Jeff, or anyone; I have been watching this channel for a bit, and I have really been able to get a lot of help from science applied, mythbust mondays, etc. I am currently enlisted in the military, specifically as a sapper, and we do a lot of physical labour: sandbags, bridge links, ruck marches, trench digging, etc. However, I am also on route to get my jump wings I am really curious/concerned about joints (specifically the knees and spine) and ligaments (tendons, fascia, w.e.) and the science behind if they can get stronger, if they can heal on their own, if the supportive tissue of the knee can be strengthened to reduce/mitigate knee problems; if the back can be trained to have a constant load without (too many) future back problems. I know it’s asking a lot, and I have done a fair amount of my own readings, but I am far from a profession, and wouldn’t mind a second opinion. To my knowledge, the knees are likely going to get destroyed regardless of what I do, and the back is also not going to be looking too good. Tendons seem to be able to heal, albeit slowly. Although this question originates selfishly (my own curiosity/concern) I would love to have a place to redirect those others with whom I serve when they have the same questions arise, or just any sources for further reading. It feels like each doctor I speak to says the opposite of the last one it can heal, it can’t heal.

  • can you scientifically explain why your eye area is darker than your skin, i have same.. i feel you have knowledge to explain that im too lazy to go see doctor who will say its genetics.

  • Loved the brief commercial should’ve put a small intro and outro song great video, consistency is life. Everything in life needs consistency.

  • Man At my age (45) I need to warm up for 45mn… I have a huge respect for Dorian but there are two variables to consider: age & steroids. While taking gear you can probably workout for 45mn and get away with it, specially if you’re young and your joints can handle the heavy lifting. Older folks need to train smarter and that translates into longer periods of time and higher reps in order to get the muscle to really fatigue without risking any injuries. Just my 2 cents after 31 years under the iron naturally. At the end, after some decades you should be able to understand your body and adapt accordingly. Dorian still trains 2 body parts together, 4 days a week (if I remember correctly). I could do that until my mid 30s. Now I train 5-6 times a week one body part per day (except arms that I do together). Obviously I am not making great gains anymore but I do look like time has stopped for me so I must be doing something right + no injuries!

  • Excellent presentation! Actually I came looking for an explanation as to why all of the sudden with a different work out my body wanted to sleep right there,never happened before, I suppose my central nervous system isn’t used to this way of training yet.

  • Very informative video, thank you. I’ve just recently started including compound excercises into my gym routine (starting with deadlifts), and I must say I get a very different kind of exhaustion compared to isolated excercises. Going to slowly include more and more compound excercises from now on.

  • Really good content! I started “weight lifting”, so to speak, about 7 months ago. All the content of this channel summarises the most relevant parts of this whole process and opportunities, that you have to do with weights in a gym or just street workouts!

  • I’d be very interested to see a video on Arthur Jones Mike Mentzer and Dorian Yates basically what you have to say about HIT training

  • HIT training does more in minutes than conventional training does in hours. Think of it as going into an eight hour job. You can have laser focus and get more done in an hour than what everyone else gets done in a day.

  • I’ve only recently focused on explosive lifts and accelerated. And until I subed to you. Never once thought about my nervous system. So thank you man. Keep teaching me how ignorant I am. I love it